THINGS TO WATCH
Try to keep the cable flat throughout the stroke. You’re not in a boat, so there’s no need to move the bar up and down. Rowing is all about rhythm, so stick to the ratio of one count as you explode out and two counts as you draw back in. Pull the bar in to just under your chest; you shouldn’t need to lift it up and over your knees during the return phase. If it’s a problem, go back to the warm-up (right) and practise your timing.