A rowing machine is a piece of gym equipment designed to simulate rowing exercises. Rowing machines are made up of a foot plate, handle, rail with a seat, the damper and a display monitor. The damper controls how intense the workout is, by making the handle resist your pull.
Before the workout you sit down on the seat - which should glide smoothly along the rail - and place both feet comfortably against the foot plate, strapping them in securely. The first step is to grip the handle and bring the seat forward towards the foot plate. Your knees should be bent, arms straight and body should be leaning forward slightly.
The next step you should drive the seat backwards by first straightening the legs, then leaning your body back before pulling the handle towards you with your arms. For the third step you will pull the handle towards your chest. In the final step you return to the starting position by straightening your arms in front of you, leaning forward slightly then bending your knees.