Xiamen RHHR01, Manual, Page: 17 / 20

Operation
How to Row on The Rower
17
Sit on the seat, place and fasten your
feet in the pedals. Then, hold the row
bar with an overhand grip.
Correct rowing form consists of three
phases:
3. The third phase is the FINISH.
Your legs should be nearly straight.
Continue to pull the row bar until your
hands are even with your chest.
After the finish phase, extend your
arms forward and pull the seat
forward using your legs. Repeat this
sequence, moving through all three
phases with a smooth, fluid motion.
Remember to breathe normally as you
row; never hold your breath.
1. The first phase is the CATCH .
Slide the seat forward until your knees
are almost touching your chest. Pull
the row bar until your hands are
directlyabove your feet.
2. The second phase is the DRIVE.
Push backward with your legs. Lean
back slightly at the hips (not at the
waist), keeping your back straight. As
you straighten your legs, pull the row
bar toward your chest. Keep your
elbows outward.