Quick Summary:
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The StrengthErg has a seated row station that utilizes the pull bar that rests in the slider. Similar to the chest press, consider using a height that aligns with your sternum.
Before grasping the pull bar, you will want to place your feet in the foot stretchers, and extend your leg to a soft knee. Once your legs are set, engage the brake and pull it towards you.
With your legs set, grip the pull bar at about shoulder width. Keep your core tight and your back straight. Pull the bar until it touches your chest.
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