Proper rowing form consists of 4 stages:
1. Begin in the “catch” position with the seat pushed forward. The back should be straight and the knees should be bent with arms extended to hold the bar or handles of the rower.
2. The “drive” is the motion of pushing off the feet pads. Begin by powering through the heels to straighten the legs then pull the cable to the chest.
3. The “finish” position ends with legs extended, shoulders back and arms pulled to your chest with the wrists straight.
4. The “recovery” movement reverses the “drive” by first extending the arms and then bending the knees to return to the “catch” position.
Proper form is very important, so make sure to take time to watch some videos or work with a trainer when you are first starting out.