Rowing machine

The session

Warm-up

Adjust the footplates so straps sit across the broad part of your feet; secure them comfortably. Choose light-to-moderate resistance and row gently for 5 minutes.

Main set

Row comfortably for 15 minutes. Start with knees bent, arms straight and a neutral back. Drive with the legs, then a small hip opening, then pull the handle toward the lower ribs. Return arms first, hinge forward, then bend the knees; avoid rounding or rushing.

Cool-down

Row gently for 5 minutes, stop the handle and seat, then release the straps before standing.

Resistance numbers are not interchangeable across machines. Choose a setting that allows smooth technique and conversational effort; ask gym staff to check unfamiliar machine adjustments.