How to do an Australian Pull Up

Authored by Fitbod

About Australian Pull Up

Sets Logged
76,366
Popularity Rank
622nd
Difficulty
Beginner
Back Strength
59 mSCORE 31st
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

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.

  1. Position yourself underneath a fixed barbell grabbing the barbell with an overhand grip shoulder width apart.
  2. Keep your legs and torso straight and start with your arms extended.
  3. 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.
  4. Control your movement back to the starting position and repeat.

Reps & Weight: How much to lift

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.

  • beginner
    3
    sets
    6
    reps
    1 Set Max
    7
    reps
  • intermediate
    4
    sets
    7
    reps
    9
    reps
  • advanced
    4
    sets
    7
    reps
    9
    reps

Enter your stats to calculate your Reps & Weight