How to Do Perfect Australian Rows (Complete Guide)

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

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

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