You've seen them in films--students at Ivy League colleges gliding swiftly through the water in sculls with that distinctive back and forth sliding motion. Turns out it's a great workout, and one that you can do at home on your own rowing machine.

Rowing machines support the user in a smooth, low-impact motion that works the entire body. Regular use promotes a trim waist, improved posture, excellent cardiovascular health, and an overall full-body workout. While stairsteppers and treadmills put most of the focus on the lower body, rowing machines offer a more balanced exercise solution that is kind to your joints.

Is there any drawback to using rowing machines? If used improperly, back injury may result. Pay attention to proper form and take your time learning to use your machine.

First, make sure you are properly seated on the rowing machine. The first position in the rowing motion is called "the catch." Arms should be straight with wrists flat. Lean forward slightly with calves straight up and down. Your chest should be close to your thighs. Check for a straight back and remain aware of any tendency to hunch.

The next part is "the drive." Push your feet down on the rowing machine's pedals as you pull the bar toward you. Do not hyperextend the knees; keep them slightly bent at all times. Stop when the handle is about one inch away. Elbows should be back. If you are tipped back slightly, take care that you are not hyperextending.

For "the finish," return to the starting position. You may notice your body slumping over the knees. Correct by bending at the hips and keeping your back straight.

Rowing machines are available in a wide range of styles and prices. While perusing the vast array, keep the following in mind:

- Handles. Are they comfortable enough for a longer workout? Do they cushion and support the hand?

- Features. Do you want a heart monitor or an display that provides speed and other rowing statistics?

- Stability. You'll have less confidence on machine that wiggles and tips, so it's worth the money to invest in a machine that glides smoothly and remains stable throughout the full range of motion.

- Resistance. Hydraulic rowing machines tend to be smaller and more affordable, but the hydraulics tend to leak after long-term daily use. Air resistance is a popular choice and offers a very smooth glide. Magnetic resistance is the quietest choice if noise is an issue. Water resistance rowing machines offer the closest experience to rowing on actual water, but they are pricier and do require some maintenance.

If you work out at home without a dedicated space, look for a foldable model that will fit under a bed. Ideally, check out the rowing machines at a gym to get a firsthand idea of the comfort, features and model you seek.



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