While risks of rowing injury are low, exercise physiologist Kelli Calabrese, MS, CSCS, notes that using good form is key to avoiding posture problems. Solid technique means rowing can be a good activity even for folks with lower-back, hip or knee problems.

The stroke for both the ergometer and on-the-water rowing can be broken down into four parts — the catch, the drive, the finish and the recovery. Many ergometers provide an onscreen tutorial about form. Here, Judy Geer, three-time Olympic rower and cofounder of leading erg-maker Concept2, offers a step-by-step breakdown of the rowing stroke.

Step 1: The Catch
Sitting on the sliding seat with your knees bent to the point where your shins are vertical, reach forward and take the handle. Your upper body should be leaning forward at the hips, back straight but not stiff, arms fully extended and wrists flat.

Step 2: The Drive
Keeping your arms nearly straight and holding your back firm, push back with your legs. As you extend your legs, gradually start swinging your upper body backward and bend your elbows, pulling your hands to your chest.

Step 3: The Finish
At the finish, the handle should be pulled all the way into your upper abdomen, your legs should be straight, and you should be leaning slightly backward.

Step 4: The Recovery
Extend your arms toward the flywheel, lean your upper body forward at the hips and gradually bend your legs to slide the seat forward until you reach the catch position again.