Pro-Form Sport RL PFRW48120.0 User Manual page 14

Then, pull the Rail Handle (K) inward until the Folding
Clamp (O) engages the bar on the Stabilizer (P).
G
I
I
To unfold the rower, first place your foot on a Stabilizer
Foot (I) and pull the Rail Handle (K) outward to disen-
gage the Folding Clamp (O).
Then, hold the Rail Handle (K) and the Frame
Handle (H), pull the Rail Handle outward, and lower the
Rail (G) to the floor.
H
K
O
P
HOW TO ROW ON THE ROWER
Sit on the seat, place your feet in the footrests, and
adjust the straps to fit your feet. Then, hold the row bar
with an overhand grip.
Correct rowing form consists of three phases:
1. The first phase is the CATCH. Slide the seat
forward until your knees are almost touching your
chest. Pull the row bar until your hands are directly
above your feet.
2. The second phase is the DRIVE. Push backward
with your legs. Lean back slightly at the hips (not
at the waist), keeping your back straight. As you
straighten your legs, pull the row bar toward your
chest. Keep your elbows outward.
3. The third phase is the FINISH. Your legs should
be nearly straight. Continue to pull the row bar until
your hands are even with your chest.
After the finish phase, extend your arms forward and
pull the seat forward using your legs. Repeat this
sequence, moving through all three phases with a
smooth, fluid motion. Remember to breathe normally
as you row; never hold your breath.
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