The Concept 2 rowing machine is a fearful piece of exercise equipment. The key to rowing technique is the [Core to Extremity Principle]. The stroke is initiated with the legs. When the legs are finished, the lower back continues through a small range of motion (but not so much that recovery feels like a sit-up). Last, the arms finish out the movement. In the recovery, this process is exactly reversed. First the arms should extend fully, then lean forward until your hands are passed your knees. It is only after they pass the knees that the legs bend to return to the starting position. If the legs bend too soon, the hands will be obstructed by the knees and the arms must perform extra work to move the hands up and around the knees.