Also known as: australian row, australian rows, wide inverted row, wide bodyweight row, wide horizontal row

What is Wide Australian pull up?

A Wide Australian pull up is a horizontal bodyweight pull performed with a wide overhand grip, pulling the chest to the bar. It primarily targets the back (lats and upper back), with secondary work for the biceps and rear shoulders. Difficulty: Easy - suitable for beginners.

How to Do Wide Australian pull up

  1. Grip the bar: Stand under a low horizontal bar and take an overhand grip wider than shoulder-width. Keep wrists neutral and hands firm to reduce strain.
  2. Set body angle: Walk feet forward and straighten legs so your body forms a straight line; keep core braced and heels grounded to protect the lower back.
  3. Retract shoulder blades: Pull shoulder blades down and together before initiating the pull to engage lats and avoid shrugging or rotating the shoulders.
  4. Pull chest to bar: Drive elbows down and back, pulling your chest toward the bar while maintaining a rigid body line and steady breathing throughout the movement.
  5. Lower with control: Slowly lower until arms are extended, keeping scapular engagement and controlled tempo to protect joints and build strength safely.

Muscle Groups

Back

Description

Perform Wide Australian Pull-Ups to target your back, arms, and shoulders. Grab a horizontal bar with an overhand grip, hands wider than shoulder-width apart. Extend your legs and pull your chest towards the bar, squeezing your shoulder blades together. Lower yourself down with control. This exercise builds upper body strength and targets different muscle fibers than standard pull-ups, providing a comprehensive upper body workout.
Movement Group: Pull
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of doing Wide Australian pull ups?

Wide Australian pull ups strengthen the upper back, improve scapular control, and build horizontal pulling strength. They reduce shoulder stress compared to vertical pull-ups and are accessible for beginners to develop pulling mechanics.

What common mistakes should I avoid with this exercise?

Avoid flaring elbows, shrugging shoulders, sagging hips, and using momentum. Maintain a straight-body line, retract the scapula before pulling, and control the descent to prevent injury and ensure muscle engagement.

How can I progress or modify Wide Australian pull ups?

To progress, lower bar height or elevate feet to increase angle, add weight, or move toward standard pull-ups. Easier options include higher bar rows or angled inverted rows to build strength gradually.