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 Australian row 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