Rowing is an efficient and effective low-impact exercise that utilizes the arms, abdomen, back and legs, providing a total-body workout. This activity offers the opportunity for a wide range of training from fat burning and aerobic conditioning to high-intensity anaerobic and interval VO2max training. The rowing stroke is a smooth continuous, non-impact movement. If you have a history of low back pain, special attention must be given to developing proper rowing technique to prevent injury.