Seated rowing trainer movements:
1. Add proper weight to the exercise machine and adjust the height of the seat so that the handle and chest are flush. Hold the handle, either neutral or positive. This is the starting position of the action.
2. Pull the handle toward the body, and tighten the shoulder blade when the elbow bends.
3. Pause when the action reaches the bottom, and slowly restore the handle to the starting position. When repeating actions, avoid restoring the balance weight completely and keep the muscles in constant tension.
4. The above is a complete action. Repeat the action as many times as recommended.
