The Australian Pull-Up, also known as the bodyweight row, is an excellent exercise for strengthening the muscles in the back, arms, and shoulders. It is a modified version of the traditional pull-up, making it more accessible for beginners or those who may not have access to a pull-up bar.
How to perform
Step by step instructions for the Australian Pull-Up:1. Find a sturdy horizontal bar or set of parallel bars that are about waist height. You can use a Smith machine, a squat rack, or a playground swing set for this exercise.
2. Stand facing the bar, with your feet shoulder-width apart and arms extended holding onto the bar with an overhand grip.
3. Keep your body straight and engage your core muscles to maintain a neutral spine position.
4. Lower yourself down until your arms are fully extended and your body is at an angle, with your heels on the ground and your torso parallel to the floor.
5. Pull your chest up towards the bar, keeping your elbows close to your body and squeezing your shoulder blades together at the top of the movement.
6. Slowly lower yourself back down to the starting position to complete one repetition.
7. Aim to perform 3-4 sets of 8-12 repetitions, focusing on engaging the muscles in your back and arms throughout the movement.
Remember to breathe steadily throughout the exercise and adjust the difficulty by changing the angle of your body or increasing the height of the bar. Over time, you can progress to more challenging variations of the Australian Pull-Up as you build strength and endurance in your upper body.
Equipment required
No equipment required