STARTING POSITION:
Find a rower machine and sit on it. Place your feet on the platforms making sure that your heels are resting on the base and that the straps are secured around your feet. Grab the handle of the rower machine bending your knees and with your arms extended. Your shoulders should be slightly forward than your hips and your shins should be vertical. Contract your pelvic floor and core while keeping your chest up.
MOVEMENT:
Start the movement by pressing with your legs, then move the back to a vertical position. When the legs movement is finished, add a strong pull of your arms towards your right ribs and a rotation of your trunk towards the right. Extend your arms before bending your hips. Once your hands have passed your knees, slide the seat forward by bending your hips and knees. Get in to the starting position and repeat the movement to the other side. Continue rowing during the required time.
TIPS: Make sure you maintain the curves of your spine while your are performing the exercise.