Also known as: australian archer rows, inverted archer rows, archer rows, australian archer row, inverted archer row

What is Australian archer pull ups?

Australian archer pull ups are a low-bar supine row where you pull to one side while extending the opposite arm in an archer-style motion. This easy-level exercise targets the latissimus dorsi, rhomboids and biceps while demanding core stability and shoulder control.

How to Do Australian archer pull ups

  1. Set up: Place a low pull-up bar at hip height, lie supine under it, grip wider than shoulder-width and extend legs for full-body tension.
  2. Brace core: Engage your core, squeeze glutes, and keep the body in a straight line from head to heels before initiating the pull to protect the spine.
  3. Pull to side: Lead with the elbow and rotate your torso as you pull the chest toward the bar on one side, shifting weight over the working arm.
  4. Extend off arm: Fully extend the opposite arm outward, keeping it straight and shoulder-packed; avoid collapsing the shoulder or hyperextending the elbow for safety.
  5. Lower with control: Slowly lower back to the starting supine position while maintaining tension, reset scapular position, and then repeat on the opposite side for balanced development.

Muscle Groups

Biceps, Latissimus, Back

Description

Australian archer pull-ups are done on a low pull-up bar. Start in a supine position, grip the bar with hands wider than shoulder-width apart, and pull yourself up while rotating your torso to one side. Extend the opposite arm outward in an archer-like motion. Alternate sides with each repetition to target the back muscles, especially the latissimus dorsi and rhomboids, as well as the biceps and core for stability.
Movement Group: Back
Equipment: Low Pull-Up Bar

Progressions and Regressions

None

Frequently Asked Questions

What are the main benefits of Australian archer pull ups?

They build unilateral back strength and scapular stability by emphasizing one-side loading, increasing lat and biceps strength, improving core control and shoulder coordination. Performed on a low bar, they're accessible for beginners and useful as a step toward single-arm pulling progressions.

What common mistakes should I avoid?

Avoid flaring the elbow excessively, letting hips sag, using neck to yank, or extending the straight arm with shoulder collapsed. Maintain full-body tension, controlled tempo, and proper scapular retraction to reduce injury risk and maximize loading.

How do I progress or regress Australian archer pull ups?

Regress by raising bar angle, bending knees, or using a resistance band for assistance. Progress by lowering bar to a more horizontal position, extending legs, adding reduced-assistance sets, then moving toward single-arm rows or full archer/pull-up variations as strength improves.