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Australian Pull Up

The Australian Pull Up is a strength exercise on a pull-up bar for your back. Share of the load in the Zulta muscle model: rhomboids 16%, mid traps 16% and lats (upper) 15%.

Level: BeginnerEquipment: Pull-up barMulti-joint (compound)

How to do it

  1. Set a bar at about hip height in a rack or use a low fixed bar.
  2. Lie under the bar and grip it overhand, slightly wider than the shoulders.
  3. Straighten the legs with the heels on the floor and lift the hips so the body forms a straight line.
  4. Pull the chest up to the bar, driving the elbows back.
  5. Lower slowly until the arms are straight.

Tips

  • Keep the glutes and midsection tight so the hips rise with the chest.
  • Walk the feet forward to make it easier, back to make it harder.

Common mistakes

  • Letting the hips sag toward the floor.
  • Reaching the chin to the bar instead of the chest.
  • Stopping short of straight arms at the bottom.

Muscles worked by the Australian Pull Up

  • Rhomboids Primary16%
  • Mid traps Primary16%
  • Lats (upper) Primary15%
  • Rear delts Secondary10%
  • Lats (lower) Secondary10%
  • Biceps (long head) Secondary6%
  • Biceps (short head) Secondary5%
  • Brachialis Secondary5%
  • Forearm flexors Minor4%
  • Lower traps Minor4%
  • Upper abs Stabilizer3%
  • Gluteus maximus Stabilizer3%
  • Rotator cuff Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Rowing the body up to a bar; the body stays in a plank. Rowing toward the torso is shoulder extension plus scapular retraction: mid traps, rhomboids and lats lead, rear delt and elbow flexors assist; torso support decides how much the lower back works.

Australian Pull Up alternatives

Different equipment

No equipment

Make it harder

Frequently asked questions

What muscles does the Australian Pull Up work?

Mainly the rhomboids, mid traps and lats (upper). The rear delts, lats (lower), biceps (long head), biceps (short head) and brachialis assist.

Is the Australian Pull Up good for beginners?

Yes. The Australian Pull Up is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Australian Pull Up?

For example the Inverted Row, Ring Row and TRX Row. They train mostly the same muscles, some with different equipment.

How do you make the Australian Pull Up harder?

Add weight or reps, or move on to the Seal Row and Chest Supported T-Bar Row.

Sources

  • Lehman et al. 2004, Dyn Med 3:4 (lat and back exercises)
  • Fenwick et al. 2009, JSCR 23(5):1408-1417 (rowing exercises)

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