L
Salihaku
EXERCISE
Ecorow Foundational Technique
This exercise focuses on mastering the fundamental rowing movement. The goal is to learn the correct sequence of legs, core, and arms.
Level:Beginner
Type:Machine-based
Technique
How to perform
1
Sit on the machine, place your feet securely on the footplates, and grip the handle with an overhand grip. Keep your back straight and arms extended.
2
Initiate the movement by pushing powerfully with your legs until they are almost straight. Keep your back straight and arms extended during this phase.
3
Once your legs are extended, lean your torso back slightly and pull the handle forcefully towards your lower chest, keeping your elbows close to your body.
4
Reverse the movement in the opposite order: first extend your arms, then lean your torso forward, and finally bend your knees in a controlled manner to return to the starting position.
