Also known as: australian row, australian rows, vertical rows, standing inverted row, standing australian row

What is Vertical Australian Row?

The Vertical Australian Row is an easy bodyweight pulling exercise where you stand under a low bar and pull your chest toward it. It primarily targets the triceps, chest and trapezius, improving scapular control and upper-body pulling strength while remaining beginner-friendly and easily scaled.

How to Do Vertical Australian Row

  1. Set bar height: Place a horizontal bar about waist height and confirm it’s secure; choose a wider-than-shoulder grip to match the exercise setup.
  2. Assume start position: Stand with legs under the bar, body straight, heels grounded and arms fully extended; maintain a neutral spine and engaged core.
  3. Engage and pull: Retract shoulder blades, brace core and bend elbows to pull your chest toward the bar while keeping a rigid, straight body line.
  4. Pause and lower: Hold the top for one second with chest near the bar, then slowly extend elbows and control the descent to the start position.
  5. Adjust and breathe: Control breathing, move feet forward to increase difficulty or backward to reduce it, and stop if you experience shoulder pain.

Muscle Groups

Triceps, Chest, Trapezius

Description

Take a wider than shoulder width grip on the bar and position yourself standing next to the bar while your legs are underneath the bar. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position.

Begin by flexing the elbow, pulling your chest towards the bar. Retract your shoulder blades as you perform the movement.

Pause at the top of the motion, and return yourself to the start position.

Repeat for the desired number of repetitions.
Movement Group: Pull
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Vertical Australian Row?

This exercise builds upper-back and scapular strength, improves posture, and reinforces pulling mechanics with minimal equipment. It strengthens triceps, chest and trapezius and is beginner-friendly, making it useful for progression toward pull-ups and for low-impact conditioning.

What common mistakes should I avoid when doing this row?

Avoid rounding the torso, leading with arms instead of scapula, flaring elbows, and using momentum. Keep a straight body line, retract shoulder blades first, move with a controlled tempo, and adjust foot placement to manage load.

How can I progress or regress this exercise?

To progress, move feet forward or elevate feet on a box, or switch to inverted rows, ring rows or assisted pull-ups. To regress, stand more upright or move feet backward to reduce the load and maintain good form.