How to improve your Row Machine Pulls. 1. Think about hard pulls. Have your stokes per minute ranging from 23-32, no higher than this unless you're doing short, fast intervals. 2. Don't forget to breathe... Find a nice breathing rhythm which will help keep you relaxed. 3. Maintain good technique. The moment your focus and technique gets sloppy, you get slower. Extend fully and keep the chain on the rower nice and straight. Here's a workout you can repeat every week to help improve your rowing form and performance. 500m row 60 seconds rest x 6-10 reps. Aim for the same pace across all of your reps. Every week try and knock a second per 500m effort off 🙏 #rowingmachine #hyrox #Fitness - @jake.dearden