8 Moves That Build a Leaner, Stronger Back

"Rowing machines provide excellent high-intensity full-body workouts when the exercise is done correctly. They also work your back as you complete the pulling portion of the exercise," said Chadwell. "Not only are you using the rowing machine to work your back, but also as a fat burner if you use it two minutes at a time for sprints."

The best way to learn the correct form for rowing is through a group class or an instructional video.