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Beginners set your machine at 2 or 3. Experienced rowers, try 4 or 5. Begin with The Catch - sit with your knees bent and together. Lean forward from your hips and grip the handles. Keeping your back straight, straighten your legs powerfully. As they straighten, lean slightly back by extending at the hips. Then draw the handle to your chest. Return the handle by extending your arms, and bending your knees. Repeat!

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