Also known as: australian pull-up, inverted row, horizontal row, body row, supine row

What is Horizontal Australian Pull-Up?

The Horizontal Australian Pull-Up is a medium-difficulty horizontal pulling exercise performed under a low bar that targets the lats, mid-back, chest and shoulders. It boosts scapular retraction, core stability and pulling endurance, making it useful for building functional back strength and progressing to stricter pull-up variations.

How to Do Horizontal Australian Pull-Up

  1. Set bar height: Position a low pull-up bar at hip or waist height and ensure it is secure and stable before starting to prevent slipping or rotation.
  2. Grip the bar: Take a wider-than-shoulder-width overhand grip, hang underneath the bar with a straight torso and knees slightly bent for support.
  3. Engage shoulders: Retract and depress shoulder blades before pulling, keeping elbows close to the body to protect the shoulder joint and activate the lats.
  4. Pull chest up: Drive your elbows down and back to pull your chest toward the bar until it nearly touches, maintaining a straight body line and tight core.
  5. Controlled descent: Lower slowly to full hang with tension in the back and shoulders, avoiding rapid drops; breathe steadily and reset scapular position between reps.

Muscle Groups

Triceps, Chest, Shoulders, Trapezius, Latissimus, Back

Description

Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar. Your body should be straight but legs should be bended in knees. Your arms should be vertical and perpendicular to the ground. This will be your starting position.

Begin by flexing the elbow, pulling your chest towards the bar. Retract your shoulder blades as you perform the movement.

Pause at the top of the motion, and return yourself to the start position.

Repeat for the desired number of repetitions.
Movement Group: Pull
Equipment: Low Pull-Up Bar

Progressions and Regressions

Frequently Asked Questions

What are the main benefits of the Horizontal Australian Pull-Up?

This exercise builds horizontal pulling strength, targets lats, mid-back, chest and rear delts, improves scapular control, and enhances core stability. It’s a great stepping stone toward vertical pull-ups and overall back development.

What common mistakes should I avoid when doing this exercise?

Common errors include flaring elbows, rounded shoulders, sagging hips, and using momentum. Maintain a straight body line, retract shoulders, control the descent, and keep elbows tracking to protect joints and maximize muscle engagement.

How can I progress or regress this movement?

To regress, raise the bar height or bend the knees more to reduce load. To progress, lower the bar, straighten legs, add weight, or move to strict pull-ups and one-arm rows for increased difficulty.