You first start the row you push with all legsuntill you are pushing with your calves. Then youLean back using your lower back and shoulder.Then as you are half way done leaning back you use your arm bringing the handle in a strait line from a full extend position all the way to your upper chest almost touching it. This a great almost unparalleled total body work out. if you want to build stamina this is the way to go.I always did a mile run before the row. Start of at a lower pace depending on what you are comfortable with . gradually building your way to a hour. I went from 9% fat to 5% percent fat before and after crew. Not even wrestling was as physicall as rowing competitively