Rowing is an excellent cardiovasular exercise that primarily utilizes the muscles of the upper body. Because of this, there is an inherent risk to the lower back with rowing. If you have a history of lower back problems, it is definitely a good idea to confer with your orthopedic physician prior to starting rowing. If done correctly, rowing should put emphasis on the legs as well as the upper body, and cause little pressure in the lower back.

Correct Technique

• Grasp the handle comfortably. Your hands should be spaced as wide as the handle allows.
• Keep your shoulders and arms relaxed
• Let the entire stroke be fluid and each part of the stroke flow into the next: your body should never come to a complete stop

The Catch or Start of the Stroke

• Extend your arms straight toward the flywheel
• Lean your upper body slightly forward
• Slide forward on the seat until your shins are vertical (or as close to this as your flexibility will allow)
• Keep your back straight but not stiff
  

The Drive

• Begin the drive by pushing off with your legs
• Keep your arms straight and hold your back firm to transfer your leg power up to the handle
• Gradually begin to pull your arms and the handle into your body and swing back with your upper body.
  

The Finish

• Continue pulling your arms into your body. At the finish, your should have a slight backward lean.
• Handle is pulled all the way into your abdomen.
• Your legs are straight
• Your upper body is leaning back slightly