Pull
Australian Pull-ups
Beginner
Level 25/100
Australian pull-ups (inverted rows) are the premier horizontal pulling exercise without specialized machines. Body in a diagonal plank under a chest-height bar, you row the torso to the bar. The most direct prep for real pull-ups.
LevelBeginner-Intermediate
Sets3-4 × 8-15 reps
Rest90 sec
EquipmentPull-up bar, Rings
Execution
Under a hip/chest-height bar, pronated grip at shoulder width. Extend the legs and lift the hips until the body is a straight line from heels to shoulders. Pull the chest to the bar with elbows out and back. Chest touches the bar. Lower through a full controlled eccentric.
Correct activation
Before pulling, depress the scapulae. On the way up, imagine driving the elbows behind the back—optimal lat and mid-back recruitment.
Difficulty
More horizontal = harder; more vertical = easier. Elevate the feet on a chair for more challenge.
Goal
3×10 perfect horizontal rows as a solid base for pull-ups.
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