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

What is Australian Row?

The Australian Row is a horizontal bodyweight pull performed under a low bar that primarily targets the lats, mid-back and biceps. It’s an easy-level pulling movement ideal for building back strength, reinforcing scapular control, and improving pull mechanics while keeping shoulder stress low.

How to Do Australian Row

  1. Set position: Grip a low bar with an overhand grip slightly wider than shoulders; hang under the bar with a straight body, heels on the ground, shoulders depressed and core braced.
  2. Engage scapula: Begin each rep by retracting and depressing the shoulder blades to engage the mid-back before you bend the elbows to start the pull.
  3. Pull to chest: Drive your elbows back and down, pulling your chest toward the bar while keeping the body rigid and squeezing the mid-back at the top.
  4. Lower slowly: Control the descent by extending the elbows slowly while maintaining scapular tension and body alignment; avoid shoulder shrugging or hip sag to reduce injury risk.
  5. Maintain tension: Keep glutes squeezed, spine neutral and core braced through every rep; breathe steadily and stop or regress if form breaks or you feel sharp shoulder pain.

Muscle Groups

Back, Biceps, Latissimus

Description

Take a pronated (overhand) grip, hands slightly wider than shoulder width apart, position yourself underneath the bar. Start with your arms full extended, shoulders depressed (down, away from your ears). Squeeze your glutes and brace your core, your body should form a straight line head to heels. Maintain this position throughout.

Begin by retracting the scapula (Flexing your shoulder blades together) Engaging your mid back, before flexing your elbows and pull the bar to your chest.

Squeeze at the top, mid back engaged, lower to the start. Repeat for repetitions.

Be sure to initiate each rep with your scapula and not your arms, and maintain total body tension.
Movement Group: Pull
Equipment: Low Pull-Up Bar

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Australian Row?

The Australian Row develops lat and biceps strength, improves horizontal pulling mechanics, and enhances scapular stability. It’s beginner-friendly, reduces shoulder stress compared with vertical pulls, and helps bridge strength toward pull-ups and better posture.

What are common mistakes with the Australian Row?

Typical mistakes include initiating with the arms instead of the scapula, allowing hips to sag, shrugging shoulders, using momentum, and an overly wide grip. These reduce effectiveness and increase shoulder strain—focus on tension and controlled movement.

How can I progress or regress the Australian Row?

Regress by raising the bar height or bending the knees to reduce load. Progress by lowering the bar, elevating feet, adding weight (vest or plate), increasing reps, or adding pause holds to build strength toward pull-ups.