1. Setup: Sit on a rowing machine with your feet securely strapped in and knees bent.
2. Grip: Grasp the handle with both hands, using an overhand grip.
3. Starting Position: Engage your core, keep your back straight, and lean slightly forward.
4. Execution: Push through your legs to extend your knees, then pull the handle towards your chest by bending your elbows.
5. Return: Reverse the motion by extending your arms first, then bending your knees to return to the starting position. Repeat for the desired number of reps or duration.