How to do an Australian Pull Up
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Barbells
Squat Rack
Workouts with Australian Pull Up
Instructions for Proper Form
A horizontal pull-up variation that targets the back, shoulders, and biceps with the body positioned under a bar. This exercise is excellent for beginners or as a way to focus on back muscle endurance and technique.
- Position yourself underneath a fixed barbell grabbing the barbell with an overhand grip shoulder width apart.
- Keep your legs and torso straight and start with your arms extended.
- Pull your upper chest up towards the barbell keeping your elbows close to your torso and ensure that your body remains straight by engaging the core throughout the movement.
- Control your movement back to the starting position and repeat.
Sets & Reps Calculator
Average Australian Pull Up standards by male, female, gender, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner3sets6reps1 Set Max7reps
- intermediate4sets7reps9reps
- advanced4sets7reps9reps
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Alternatives & Variations to Australian Pull Up
1. Australian Chin Up
60.3 mSCORESWAPPED 147 TIMESAustralian Chin Up is a bodyweight exercise that primarily targets the back, biceps, and shoulders. This compound movement is performed from an inclined, horizontal position using a low bar, which makes it easier than standard Chin Ups. The inclined position adds stability, allowing you to focus on muscle engagement and form. It's a great exercise for building strength to progress towards full Chin Ups.
2. Lat Pulldown
100 mSCORESWAPPED 109 TIMESThis compound exercise primarily targets the back, but also hits the shoulders and biceps. The movement itself is based on a Pull Up, however, by locking your legs into place, you can add significantly more stability to the movement making it easier to complete a rep, as well as getting control over the resistance. This exercise can be easily adapted to meet your needs with different handles.
3. Cable Row
99.8 mSCORESWAPPED 105 TIMESCable Row is a compound movement that primarily targets your back, but also hits your shoulders and biceps. This exercise is often done with a specific cable machine that sets you into the perfect position, but you can also use an adjustable cable to have more control over the direction your resistance is coming from. This is a great exercise for building muscle mass and strength in your back, and is a common addition to most upper body or pull workouts.
4. Dumbbell Row
99.9 mSCORESWAPPED 89 TIMESThis compound movement primarily targets the back, but also hits the shoulders and biceps, as well as requiring some core activation for stability. By bracing yourself on the flat bench, you can position your torso parallel to the ground, without needing specific equipment. This is a great exercise with or without limited equipment, and a staple in many back workouts.
5. Pull Up
93.2 mSCORESWAPPED 80 TIMESPull Ups are compound, bodyweight exercise that primarily target the back, but also hits the shoulders and biceps. While this exercise does have a decently high barrier to entry, it can be easily adapted to match your current conditioning with weighted or assisted variations. This is an excellent exercise for building functional strength and body control.
- Intermediate
- Back
- Pull Up Bar
6. Machine Row
95.6 mSCORESWAPPED 72 TIMESLike other row variations, this is a compound exercise that primarily targets your back. Unlike other variations, using a machine restricts your range of motion, and adds a ton of stability to the movement. This is excellent exercise for learning or practicing the movement of a seated row.
7. Dumbbell Bent Over Row
94.4 mSCORESWAPPED 55 TIMESDumbbell Bent Over Row is a compound exercise that primarily targets the back, but also hits biceps. The use of dumbbells helps prevent compensating for any discrepancies in strength between sides, as well as adds more instability to the movement compared to equipment like barbells. This can be a great addition to any back workout for building muscle mass and strength.
8. Bent Over Barbell Row
97.1 mSCORESWAPPED 51 TIMESBent Over Barbell row is a compound movement that primarily targets your back, but also hits your shoulders, traps, and biceps. The use of a barbell adds more stability to this movement compared to something like dumbbells which can help you focus on exerting strength rather than stabilizing the movement. It’s a great exercise for building strength, and can be a way to start learning more advanced exercises like Olympic Lifts.
9. Assisted Pull Up
81.5 mSCORESWAPPED 44 TIMESAssisted Pull Up is a more accessible variation of the standard Pull Up. Like other Pull Up variations, this compound exercise primarily targets your back, but also engages the shoulders and biceps. The assistance, usually via a counterweight or resistance band, makes this exercise easier by reducing the amount of body weight you need to lift. This is a great exercise for building strength needed for full bodyweight Pull Ups.
10. Dumbbell Bent Over Reverse Fly
81.9 mSCORESWAPPED 43 TIMESDumbbell Bent Over Reverse Fly is an isolation exercise that primarily targets the posterior deltoids (back of the shoulder). The use of dumbbells helps prevent compensating for strength discrepancies between sides. Leaning forward during the exercise allows for better isolation of the targeted shoulder muscles while also recruiting some muscle activation in the upper back.