What is Vertical Australian Row?
The Vertical Australian Row is an easy bodyweight pulling exercise performed standing under a bar, rowing the chest up. It primarily targets the triceps, chest and trapezius, improving scapular stability and horizontal-pulling mechanics for beginners.
How to Do Vertical Australian Row
- Set up position: Stand beside the bar with feet under it, grip wider than shoulders, body straight, heels on ground and arms fully extended to start.
- Engage scapula: Before pulling, retract and depress shoulder blades to create a stable upper-back connection; keep neck neutral to avoid shrugging the shoulders.
- Pull to bar: Bend elbows and pull chest toward the bar, leading with elbows and squeezing shoulder blades together at the top. Maintain a straight body.
- Pause and lower: Pause briefly at the top, then slowly extend elbows and lower yourself with control until arms are fully straight to protect joints.
- Progress safely: Increase difficulty by moving feet forward, elevating feet, or adding reps; prioritize form over load and rest between sets as needed.
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
Required Equipment
None (bodyweight only)
Frequently Asked Questions
What are the benefits of the Vertical Australian Row?
It strengthens the upper back, chest and triceps while improving scapular stability and horizontal pulling strength. As an easy bodyweight exercise, it is ideal for beginners to build pulling mechanics and shoulder health before advanced pulling movements.
What are common mistakes to avoid?
Common errors include bending at the hips, letting the torso sag, shrugging the shoulders, using momentum, and flaring elbows. Maintain a straight body line, retract the scapula, control the descent, and use proper foot placement to keep tension.
How can I progress or find alternatives?
To progress, move your feet forward, elevate feet on a box, use a narrower grip, or add slow negatives and extra reps. Alternatives include inverted rows, assisted pull-ups, or ring rows to increase difficulty and challenge stability.