Also known as: aussie rows, inverted chin up, inverted row, bodyweight row, australian rows

What is Australian chin ups?

Australian chin ups are a horizontal bodyweight pulling exercise performed under a low bar that targets the biceps and upper back. They are an easy, beginner-friendly move for building pulling strength and improving rows and pull-up progressions.

How to Do Australian chin ups

  1. Set bar height: Position a low horizontal bar at waist height so your body forms a roughly 45-degree angle; place heels on the ground for stable support.
  2. Grip the bar: Use an underhand (supinated) grip shoulder-width apart; wrap thumbs for safety and engage your lats before initiating the pull.
  3. Align your body: Keep a straight plank from head to heels, squeeze glutes and core, and maintain neutral neck alignment to protect the spine.
  4. Pull chest to bar: Drive your elbows down and back, pull your chest to the bar with controlled motion, focusing on back and biceps contraction.
  5. Lower with control: Slowly lower until arms are nearly extended, resisting momentum; breathe out on the pull, inhale on the descent, and repeat for set reps.

Muscle Groups

Biceps, Back

Description

Engage in Australian Chin-Ups, a dynamic calisthenics exercise targeting the muscles of the upper body, particularly the back and biceps. Begin by positioning yourself beneath a horizontal bar, grasping it with an underhand grip and extending your legs forward. Pull your chest towards the bar while keeping your body straight, emphasizing the contraction of the back muscles. Lower yourself back down with control to complete one repetition. Execute each rep with precision, focusing on controlled movement and proper form to maximize muscle engagement and strength development in the upper body.
Movement Group: Pull
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Australian chin ups?

Australian chin ups build horizontal pulling strength, target the biceps and upper back, improve scapular control, and provide a low-impact option for beginners to progress toward full pull-ups.

What common mistakes should I avoid when doing them?

Avoid sagging hips, using momentum, flaring elbows, and partial range of motion. Maintain a straight body, engage scapula and lats, and control both the pull and the descent.

How can I progress or find alternatives to this exercise?

Progress by elevating feet, increasing bar height, adding weight or slowing tempo. Alternatives include inverted rows, ring rows, negatives, and assisted or full chin-ups for more challenge.