Australian Pull-Up

Australian Pull-Ups: Struggling To Get Strict Pullups? Build Strength Now!

When it comes to building upper body strength and improving functional fitness, the Australian Pull-Up (also known as the Bodyweight Row or Under Bar Assisted Pull Up) is a movement that deserves a spotlight. This underrated exercise strengthens the back, shoulders, and arms while engaging the core, making it a great choice for anyone looking not just to build a strong, defined back, but also get their first free pull up.

As a lifelong athlete and online fitness coach with over 20 years of experience, I’ve worked with countless individuals to achieve their fitness goals. I’ve seen firsthand how incorporating the Australian Pull-Up can transform upper body strength and provide the foundation for more advanced pull-up variations.

Here’s everything you need to know about mastering the Australian Pull-Up, including tips, progressions, and FAQs.

What Is an Australian Pull-Up?

The Australian Pull-Up is a horizontal pulling exercise performed with a bar set at hip or chest height. Unlike a traditional pull-up, where you pull your body vertically, this movement has you pulling your chest toward the bar while your body remains at an angle to the floor.

This exercise is also referred to as the Bodyweight Row or Under Bar Assisted Pull-Up because of the way it targets similar muscle groups in a more accessible way.

Why Is It Called the Australian Pull-Up?

The name “Australian Pull-Up” likely comes from the movement’s association with outdoor calisthenics culture, which is highly popular in Australia. Low bars, often used for this exercise, are a staple feature in outdoor fitness parks across Australia. The horizontal pulling motion performed with the body angled to the ground resembles many exercises popularized in these settings. While the name’s origin isn’t definitive, it’s commonly attributed to this connection with Australian-style calisthenics training.

Why You Should Prioritize the Australian Pull-Up

1. Joint-Friendly: The horizontal pulling motion is easier on the joints compared to vertical pull-ups.
2. Improves Posture: Strengthening the back and shoulders counteracts the effects of desk work and slouching.
3. Core Engagement: The exercise demands core stability, improving overall functional fitness.
4. Accessible Progression: Perfect for beginners and those working up to full pull-ups.
5. Functional Strength: Helps with daily movements like pulling or lifting.

Muscles Worked

The Australian Pull-Up primarily targets the following muscles:

• Latissimus Dorsi: The large muscles in your back.
• Rhomboids: Between the shoulder blades, crucial for posture.
• Biceps: Front of the upper arm.
• Trapezius: Upper back.
• Core: To maintain a straight body line throughout the movement.

How to Perform an Australian Pull-Up

Setup:

1. Find a bar at hip to chest height. You can use a Smith machine, squat rack, or sturdy bar outdoors.
2. Position yourself underneath the bar and grip it with your palms facing forward (overhand grip) or toward you (underhand grip).
3. Extend your legs in front of you with heels on the ground. Keep your body straight from head to heels.

Execution:

1. Engage your core and pull your chest toward the bar by bending your elbows.
2. Squeeze your shoulder blades together at the top of the movement.
3. Slowly lower yourself back to the starting position with control.

Tips for Proper Form:

• Keep your body in a straight line (no sagging hips).
• Avoid shrugging your shoulders; keep them down and back.
• Exhale as you pull up and inhale as you lower down.

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Two variations for the bodyweight row involve hand placement either pronated (palms face away from body), or supinated (palms face toward body)

Pronated Grip Australian Pull-Ups

Supinated Grip Australian Pull-Ups

Progressions and Modifications

How to Incorporate Australian Pull-Ups Into Your Routine

• Strength Training Days: Include 3-4 sets of 8-12 reps in your upper body workouts.
• Pull-Up Progression Work: Use this as a stepping stone to traditional pull-ups.
• Posture Training: Combine with exercises like face pulls or T-Y-I raises for a comprehensive back workout.

Common Mistakes to Avoid

1. Sagging Hips: Engage your core to maintain a straight line.
2. Shrugging Shoulders: Keep your shoulder blades down and back.
3. Jerky Movements: Use slow, controlled motions to maximize muscle engagement.

FAQs About Australian Pull-Ups

1. How is an Australian Pull-Up different from a regular pull-up?

Traditional pull-ups are a vertical pulling exercise that requires you to lift your entire body weight against gravity, typically using an overhead bar. In contrast, Australian Pull-Ups are performed in a horizontal plane, where your body remains at an angle to the ground. This allows you to work similar muscle groups—like the lats, biceps, and rhomboids—but with a reduced load, as part of your weight is supported by your feet. This makes the Australian Pull-Up a more accessible and beginner-friendly movement while still offering a solid strength-building challenge.

2. Can Australian Pull-Ups help me achieve my first pull-up?

Absolutely! Australian Pull-Ups are a fantastic stepping stone to achieving your first full pull-up. They build the foundational strength you need in your back, biceps, and core while allowing you to practice the pulling motion with less resistance. To maximize results, combine Australian Pull-Ups with other accessory exercises like band-assisted pull-ups, negative pull-ups, and lat pulldowns. Focus on progressively increasing your range of motion and resistance over time.

3. How often should I do Australian Pull-Ups?

The frequency of this exercise depends on your overall workout routine and fitness goals. For most people, including Australian Pull-Ups 2-3 times per week as part of an upper-body or back-focused workout is ideal. Be sure to allow adequate recovery time between sessions, especially if you’re combining them with other pulling exercises. Adjust the volume and intensity based on your individual recovery capacity.

4. What equipment do I need?

The beauty of Australian Pull-Ups is their simplicity. All you need is a sturdy horizontal bar set at hip to chest height. You can find suitable setups in gyms (such as a Smith machine or squat rack), outdoor fitness parks, or even create a DIY setup at home. Suspension trainers like TRX can also work as a substitute, giving you flexibility in where you perform the exercise.

5. Are Australian Pull-Ups effective for weight loss?

While no single exercise directly causes weight loss, Australian Pull-Ups or Bodyweight Rows can play an important role in a fat-loss program. By building lean muscle, they help boost your resting metabolism, which means you burn more calories even at rest. Pairing them with a balanced diet and regular cardio creates the calorie deficit needed for weight loss. Plus, they’re a great way to add variety and intensity to your strength training routine.

6. Can beginners do this exercise?

Yes! The Under Bar Pull-Up is one of the best exercises for beginners looking to build strength and improve posture. Because you can adjust the angle of your body, it’s easy to modify the difficulty level. Start with a more upright position and bent knees to make the movement less challenging, and gradually progress as your strength improves. The joint-friendly nature of this exercise makes it accessible to a wide range of fitness levels.