How to Do Perfect Inverted Rows (Complete Guide)

Want to master inverted rows — the essential bodyweight pulling exercise for back strength? You're in the right place.

Perfect Inverted Rows Technique

The inverted row is the perfect pulling exercise for building back strength, targeting your lats, rhomboids, and rear delts. ChAIron's AI coaching ensures every rep builds pulling power with perfect form.

Step-by-Step Form Guide

Setup Position:Lie under a bar set at waist height, grip with hands shoulder-width apart
Body Alignment:Maintain straight line from head to heels, heels on ground
Pull Phase:Pull chest to bar, squeezing shoulder blades together
Lower Phase:Control the descent, maintaining body tension throughout

Common Mistakes to Avoid

Sagging hips or arching back
Not pulling chest fully to bar
Using momentum instead of control
Partial range of motion
Poor shoulder blade retraction

AI Coaching Benefits

Body alignment and posture corrections
Pull depth and range of motion
Shoulder blade movement tracking
Rep counting and tempo guidance
Progressive overload recommendations

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