Also known as: australian row, australian rows, vertical rows, standing inverted row, standing australian row, pole row, wall bar row
What is Vertical Australian Row?
The Vertical Australian Row is an easy bodyweight pulling exercise where you grip a vertical post or wall bars at chest height, lean back and row your chest towards it. It targets the lats, mid-back, rear delts and biceps, building scapular control and pulling strength, and scales simply by changing how far you lean.
Train this exercise in Caliverse
Add it to a workout, follow progressions, and track your calisthenics progress in the app.
How to Do Vertical Australian Row
- Grip the post: Stand facing a vertical post or wall bars and grip it at chest height with both hands, feet close to its base.
- Lean back: Lean back until your arms are fully extended, body straight from head to heels, heels on the ground and core braced.
- Engage and pull: Retract your shoulder blades first, then bend your elbows and pull your chest towards the post while keeping a rigid body line.
- Pause and lower: Hold the top for one second, then extend your elbows slowly and control the descent back to the start.
- Adjust the lean: Walk your feet closer to the base of the post to increase the lean and make it harder, or step back and stand more upright to make it easier.
Description
Stand facing a vertical post or wall bars and grip it at chest height with both hands, feet close to its base. Lean back until your arms are fully extended, keeping your body straight from head to heels with your heels on the ground. This is your starting position.Retract your shoulder blades, then bend your elbows and pull your chest towards the post.
Pause at the top, then lower yourself back to the start with control.
Repeat for the desired number of repetitions.
Progressions and Regressions
- Scapula W Raise
- Prone Pull Ups
- Vertical Australian Row (current)
- Australian Row
Frequently Asked Questions
What are the benefits of the Vertical Australian Row?
This exercise builds lat, mid-back and rear delt strength, improves posture and scapular control, and teaches pulling mechanics using only a post or wall bars. It is beginner-friendly and a natural step towards Australian Rows and pull-ups.
What common mistakes should I avoid when doing this row?
Avoid bending at the hips, leading with the arms instead of the shoulder blades, shrugging, and using momentum. Keep a straight body line, retract the shoulder blades first, and move with a controlled tempo.
How can I progress or regress this exercise?
To progress, walk your feet closer to the base of the post for a deeper lean, add a pause at the top, then move on to Australian Rows. To regress, stand more upright so less of your bodyweight is in the pull.