Australian Pull Ups
Learn to pull with the australian pull up, before the full pull up.
By Jérémie NeubauerCalisthenics, CrossFit and strength training enthusiast for over 15 years
The australian pull up, or inverted row, is done under a low bar with your heels on the ground: you pull your chest up to the bar. It is the ideal exercise to build your back and biceps before your first pull up. This beginner WOD pairs it with pushing, legs and core.
The circuit (4 rounds)
2 min between rounds, 30 s between exercises.
Tap an exercise each time you finish it. Long-press or “−” to correct.
How to do australian pull ups
Execution
- Get under a low bar, about hip height, and grab it with your hands shoulder width apart.
- Walk your feet forward until your body is straight, heels on the ground, arms straight.
- Squeeze your shoulder blades and pull your chest to the bar, elbows close to the body.
- Lower under control back to straight arms.
Common mistakes
- Letting the hips drop: the body stays straight as in a plank.
- Pulling your head to the bar instead of your chest.
- Cutting the range of motion at the top or the bottom.
Making it easier or harder
The more upright the body, the easier it is: raise the bar or bend your knees. To make it harder, lower the bar, straighten your legs, raise your feet or move to the archer australian pull up. Once you can do 15 clean reps with your feet raised, you are strong enough to try negative pull ups and then your first pull up.
Tips to nail this WOD
- No low bar? A sturdy table or rings set low will do the job.
- Pause for one second with your chest against the bar: that is where the rhomboids work hardest.
- Note the bar height and your foot position to track progress from one session to the next.
Frequently asked questions
What muscles do australian pull ups work?
The upper back (rhomboids, traps, lats), the rear shoulders and the biceps, with the core keeping the body straight.
Do australian pull ups help you do pull ups?
Yes. They strengthen the same muscles with a lighter load. Combined with negative pull ups, they lead to the first pull up within a few weeks.
Where can you do australian pull ups?
On a low bar in a street workout park, a pull-up bar set low, rings, or a sturdy table at home.
Recommended gear for this WOD
To train these exercises more comfortably and safely:
No bar yet? Our pull-up bar guide compares doorway, wall-mounted, free-standing and outdoor models.
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