When using a rowing machine, it's key to practice good form if you want to get the most out of the workout. It's helpful to have a rowing instructor or trainer familiar with the machine to teach you the correct way to row.

Catch, Drive, Recovery: It’s important to learn the four key steps to rowing. These are the catch, drive, finish and recovery. Peloton rowing instructor, Alex Karwoski says your starting position should look like this: “Starting from the fully compressed position -- your arms should be outstretched, body pivoted forward at a slight angle, and knees close to your chest.” From here you want to push with the legs to drive the seat and handle away from the screen. Karwoski explains, “for the first third to half of the drive, our legs are doing the majority of the work while our arms and body are braced and holding the pressure.” Then, as the shins come to about 45 degrees to the floor, the body swing starts. He says the key to the body swing is to think about "adding momentum" to the handle. The legs started moving the internal flywheel, and this is where the legs and body can work in conjunction to further accelerate the flywheel. “Finally, our arms get involved right at the end of the stroke and we pull the handle all the way into the chest,” he says. Once all of that is completed, you start the recovery phase of the stroke, which is just the opposite and the arms move away from the body first, followed by the body pivoting forward, and the legs compress to return to the catch.

Don’t misuse the drag factor: The drag factor is usually featured as a dampener handle on a traditional rower. On more modern rowers, such as some of the ones mentioned on this list, it’s included within the software. “Most people assume that moving this from, for example, the three to the 10 makes the machine harder, but what is really does is simply increase the rate at which the flywheel slows down and thereby causes the stroke to feel heavier because now it is as if you are rowing through molasses rather than water,” explains Karwoski. In other words, avoid mistaking the "drag factor" for "speed level" or "intensity."

Know what the main measurement is: The main unit being measured when you row is output. Karwoski explains that when you row, each stroke takes a certain amount of time so the work being measured is the force applied to move the flywheel. He says, "from the output, we can derive the split, which is given in terms of time it would take to row 500 meters at your given output and distance.” Another metric to look at is the stroke rate, which is the number of strokes you will take, if you hold your current rhythm, in a minute. ”I encourage people to focus on output because that is the big number usually right in the middle of the screen,” Karwoski said. Keep in mind that different rowing machines have different metrics that are highlighted, but ultimately it’s about how much force you can apply through the drive to move the flywheel.

Rowing precautions: As with any form of exercise, it’s important to get clearance from your doctor if you have health concerns or are pregnant. “If you are returning from an injury -- and that injury doesn’t prohibit you from sitting on a rowing machine -- the rowing motion can be a gentler way to restart your cardiovascular fitness,” said Peloton rowing instructor Katie Wang. This is a good way to get the benefits of a cardio workout while caring for your joints and knees.