Moving on a rowing machine
There are 4 stages in the stroke you make on a rowing machine. You'll have to give it some thought to begin with but before long you'll be rowing like a pro.
You should keep your chest up and your abdominal muscles engaged throughout the stroke.
Stage 1: The catch
Your hands are around the handles, with palms facing down. You are positioned right in front of the machine, with knees and shins vertical to the ground.
Stage 2: The drive
The goal here is to fully extend your legs by pushing your feet hard against the footrests.
At the same time, pull your elbows back past the chest, while keeping the handle straight.
The chain should be parallel to the ground and should not move up or down. The handle should be closer to your navel than your chin.
And whatever you do, don't bend your back or you will run the risk of hurting yourself.
Stage 3: The recovery
To end the stroke, extend your arms, keeping your elbows and the chain parallel to the floor. The handle will move forward, your legs will flex and you will return to stage 1.
And that's how you perform a stroke on a rowing machine.