Free AI Row Form Check
Do 8 bent-over rows with dumbbells. Get your form score and your #1 fix.
Bent-over rows · ~90s · Camera permission required
What we check
Six biomechanical signals, scored from your camera in real time.
- Hip hinge position
- Spine neutrality
- Elbow path
- Shoulder blade movement
- Pull height
- Symmetry
How it works
- Step 1
Set up your camera
Phone propped against a wall, or laptop on a table. Hip-height, 6–8 feet back, full body in frame.
- Step 2
Do five reps
Five strict bent-over rows. Take it at your own tempo. KinesteX tracks joint coordinates on-device.
- Step 3
Get your score and fix
A 0–100 form score plus the single most important correction to work on.
On-device. We don’t see your video.
KinesteX runs the form-check model in your browser. The frames never leave your device — we only see anonymous joint coordinates and the resulting metrics. Nothing is recorded. Nothing is uploaded. Close the tab and it’s gone.
What your result looks like
A score, the fix, and the metrics behind it.
Form score
Tighten your form
Stay tall, control the tempo, and breathe through the rep.
Frequently asked
Privacy, accuracy, equipment.
Light to start — 5–10 lb per hand. Form first.
Yes. Reset by hinging at the hips, not bending at the spine.
No.
Counters the forward-rounded posture that comes with decades of desk and phone use.
Two-arm with dumbbells is a safer starting point.
2–3 times a week, 8–12 reps.
Yes — rows are the #1 posture corrective exercise.
Take the quiz for your free 7-day plan.
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Ready to see your score?
Five bent-over rows. 90 seconds. A 0–100 score and the one thing to fix next.