Rowing Machine

Drive first through your legs, pushing the seat back before your torso or arms do any work, then lean back slightly from the hips, then pull the handle in to your lower ribs, elbows driving past your body. Reverse the order on the way back — arms out, torso forward, then knees bend to slide you back up to the catch. That legs-hips-arms sequence is what makes it a rowing motion instead of just an arm pull; skipping straight to your arms wastes most of the power available in your legs. Keep your back flat rather than rounding forward at the catch, and let the rhythm settle into a smooth, continuous cycle.