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Cardio Row Erg Rower Four Stroke Sprint Start

Sit on seat, feet strapped in, grip handle with arms extended.
Push with legs, lean back slightly. Do four small pulls with increasing distance on each rep.
Extend arms, lean forward from hips, bend knees to return to start.
Guía de Ejercicio Cardio Row Erg Rower Four Stroke Sprint Start - Entrenamiento de Biceps | MuscleWiki