What is Australian Row?

What is an Australian Row? The Australian Row is an easy horizontal bodyweight pull performed under a low bar that targets the mid-back, latissimus dorsi and biceps. It trains scapular retraction and core stability while building foundational pulling strength and improving posture.

How to Do Australian Row

  1. Set up position: Place a low pull-up bar at hip height, take an overhand grip slightly wider than shoulders, position body under bar in a straight line.
  2. Brace and align: Depress shoulders, squeeze glutes and brace your core so your body forms a straight line from head to heels throughout the rep.
  3. Initiate scapula: Start each rep by retracting the shoulder blades (scapular squeeze) to engage the mid-back before bending your elbows.
  4. Pull to chest: Pull your chest toward the bar using back and biceps, lead with elbows and squeeze shoulder blades together at the top for full contraction.
  5. Lower with control: Slowly extend the arms, maintaining scapular control and a straight body line; avoid letting shoulders shrug or hips sag between reps.

Muscle Groups

Biceps, Latissimus, Back

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

Required Equipment

Low Pull-Up Bar

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Australian Rows?

Australian Rows strengthen the mid-back, latissimus dorsi and biceps while improving scapular control, posture and core tension. As a low-impact bodyweight pull, it builds foundational pulling strength useful for progressing to pull-ups and reducing shoulder strain.

What are common mistakes when doing Australian Rows?

Common mistakes include starting with the arms instead of scapular retraction, shrugging shoulders, letting the hips sag, and using too steep an angle. Fix these by maintaining full-body tension, depressing the shoulders, and adjusting bar height for a manageable angle.

How can I progress or regress the Australian Row?

Regress by raising the bar, bending the knees, or using a resistance band for assistance. Progress by lowering the bar, elevating the feet, adding slow eccentrics, using a weight vest, or working toward one-arm variations over time.