Rowing Machine (Erg)

How to adjust

Set the footplate strap across the ball of your foot, snug enough that your heel doesn't lift off the plate.
Air rowers have a damper from 1 to 10 — leave it at 3-5 as a beginner rather than wide open; magnetic rowers set resistance on the console; water rowers have no damper at all, the harder you pull the more the water pushes back.

Strap your feet in, grip the handle with both hands, and start in the catch position (knees bent, arms extended, shins vertical).
Drive by pushing through your legs first, then lean the torso back slightly, then pull the handle to your lower ribs.
Reverse the order on the way back: arms out, torso forward, then knees bend.
To finish, or if you run out of steam, row a few easy strokes to slow down and then guide the handle back onto its hook on the frame rather than letting it snap forward; wait until the flywheel and the seat have stopped completely before loosening the straps, freeing your feet and stepping off to the side of the rail.

Keep your feet snugly strapped into the footplates throughout the stroke so they don't slip off during a hard drive.
Maintain a flat back at the catch rather than rounding forward with straight knees.
Control the slide; don't let the seat crash into the front stops.
Chest pain, dizziness or unusual breathlessness means stopping the session, sitting out and getting checked, not finishing the piece.