Pull
Pull
Australian Pull-ups (Knee)
Absolute beginner
Level 18/100
Australian pull-ups with bent knees are the easiest inverted-row variation. Bending the knees reduces the weight the arms must lift, making the drill accessible for beginners building pull strength.
LevelBeginner
Sets3 × 8-15 reps
Rest60-90 sec
EquipmentPull-up bar, Rings, Dip bars
Execution
Position yourself under a low bar (~hip height). Pronated grip at shoulder width. Bend the knees and plant the feet. Body forms a diagonal plank from knees to shoulders. Pull the chest to the bar by bending the elbows. When the chest touches the bar, lower slowly.
Vs full version
Bent knees bring the center of mass closer to the feet, shortening the lever and easing the move. As you get stronger, gradually straighten the legs.
Goal
3×12 before moving to straight-leg Australian pull-ups.
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