How to Do Perfect Australian Rows (Complete Guide)
Want to master Australian rows — the perfect pull-up progression exercise? You're in the right place.
Perfect Australian Row Technique
Australian rows, also known as inverted rows, are an excellent bodyweight pulling exercise that builds back strength, improves posture, and serves as a perfect progression toward pull-ups. This horizontal pulling movement targets your lats, rhomboids, and rear delts. ChAIron's AI coaching ensures optimal form and balanced muscle development.
Step-by-Step Form Guide
- Setup Position:Lie under a bar or suspension trainer, grab with overhand grip slightly wider than shoulders
- Body Position:Keep body straight from head to heels, heels on ground, arms fully extended
- Pull Phase:Pull chest toward the bar, driving elbows back and squeezing shoulder blades together
- Lower Phase:Control the descent back to full arm extension, maintaining body alignment
Common Mistakes to Avoid
- Allowing hips to sag or pike during movement
- Not pulling chest all the way to the bar
- Leading with the head instead of chest
- Flaring elbows too wide during the pull
- Rushing through the movement without control
AI Coaching Benefits
ChAIron's computer vision analyzes your push-up form in real-time, providing instant feedback on:
- Body alignment and plank position maintenance
- Pull depth and range of motion optimization
- Elbow position and shoulder blade engagement
- Movement tempo and control assessment
- Progressive difficulty adjustments
Master Your Exercise with AI Coaching
Perfect your exercise technique with real-time feedback and personalized coaching. Start training today and build strength with every rep!
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