1. Sit in the center of the moving seat and face the flywheel.
2. Place both feet on the footplates. Tighten each strap across the ball—the widest part—of the foot.
3. Set the damper around 3–5 while learning. A higher number is not automatically better.
4. The damper is the lever on the flywheel housing. It changes how much air reaches the flywheel, which changes how heavy each stroke feels. Driving harder through your legs is the primary way to increase the resistance you feel.
5. Hook your fingers loosely around the handle with both palms down. Keep the wrists flat, sit tall, and relax the shoulders.

Checkpoint You are seated securely, strapped in, and holding the handle lightly.

1. Reach both arms straight toward the flywheel and keep the shoulders relaxed.
2. Tilt the upper body slightly forward from the hips while keeping the back long.
3. Bend the knees and let the seat roll forward until the shins are near vertical—or as close as is comfortable.

Checkpoint Arms are long, body is slightly forward, and the knees are bent without feeling jammed.

1. Keep the arms straight and hold the forward body angle you found at the catch.
2. Push the footplates away and let the seat move backward.
3. As the legs become almost straight, swing the body from slightly forward to upright.

Checkpoint The legs have done the work and the arms are still long. The arm pull comes next.

1. Keep the legs straight and use a small, supported lean back.
2. Bend your elbows and draw the handle in a straight line to the lower ribs.
3. Keep the wrists flat, elbows behind the body, and shoulders down.

Checkpoint The handle is light against the lower ribs and the body feels supported—not collapsed.

1. Straighten the arms and send the handle away from the body.
2. Hinge the upper body forward from the hips.
3. After the hands pass the knees, bend the knees and let the seat roll forward.
4. Stop when you have returned to the Catch position.

Checkpoint Arms moved first, then the body, then the legs.

1. Begin with easy pressure and a pace that lets you control every part of the sequence.
2. Stop if you feel pain, dizziness, numbness, or unsafe discomfort.
3. Do not row through symptoms. Get qualified guidance before continuing.

Remember Repeating poor form can overload the lower back, shoulders, and knees. Technique comes before speed or pressure.