Shoulders
Australian pull-ups
Build a stronger posterior chain and core stability with the most effective foundational bodyweight rowing movement.
How to perform.
Follow the sequence — setup is half the lift.
Position yourself under a waist-high horizontal bar or Smith machine bar and grasp it with an overhand grip wider than shoulder-width.
Walk your feet forward until your body is in a straight line from head to heels and your chest is directly beneath the bar.
Engage your core and glutes to maintain a rigid plank position while keeping your heels firmly planted on the ground.
Pull your chest toward the bar by retracting your shoulder blades and driving your elbows back behind your torso.
Pause briefly when your chest touches or comes close to the bar, ensuring your body remains straight and does not sag.
Lower yourself back to the starting position with control until your arms are fully extended but not locked out.
Perform the desired number of repetitions while maintaining strict form and a steady tempo throughout the set.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Sapping the hips or arching the lower back during the pull
- Shortening the range of motion by not touching the chest to the bar
- Leading the movement with the chin instead of the chest
- Using momentum or shrugging the shoulders toward the ears
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.