SETUP Stand to the side of the Vasa Ergometer with your back to the machine. Grasp the right handle with the left hand. Sit facing sideways on bench. Hold bench with right hand.
START Start with your arm bent to 90 degrees and your elbow in tight to your torso. Rotate your arm outward until your hand is just outside of your thigh (see START position).
FINISH Pull by rotating the shoulder inward in an arc motion until your hand touches your abdominals. Return to the starting position by rotating your shoulder until your hand is just outside the thigh. Repeat with right arm holding left handle, and facing opposite side.
TIPS If it seems too easy, open the damper door to a higher setting. If the seat rolls too far forward, attach a harder tether cord.
