Rowing Machine
Strap your feet in and set the resistance low to start off with. Reach forwards and take hold of the handles with your palms facing downwards.
Your starting position should be with a good reach forwards and legs at 90 degrees at the knees. From here push hard with your legs so that you move backwards at the same time leaning back, just before you reach the end of the movement bring the bar into your stomach region with your arms, keeping your elbows tucked into your body.
On the way back in let your arms come forwards first, then lean forward and draw your legs in bringing your body in forwards. Only come as far as the point where your knees reach 90 degrees.
It is very important that your knees don't get in the way of the chain. So on the way back in make sure that your arms go straight before your knees bend.
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