Australian Pull-Ups Guide: Master the Bodyweight Row
Learn how to perform Australian pull-ups with perfect form. Improve your back strength, posture, and core stability with this essential bodyweight exercise.
How to Perform
- 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
- 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
Primary movers
- Back
Stabilizers
- Biceps
- Rear Deltoids
- Core
- Traps
Related Guides
- Arm Raises (T/Y/I) — Shoulders
- Arnold Press — Shoulders
- Bag training — Shoulders
Back · Shoulders