FFG
Create plan
← Exercise library

Inverted rows (Australian pull-ups)

beginnerpull-up barcompound exercise
Inverted rows (Australian pull-ups): start of the movement
1 · start
Inverted rows (Australian pull-ups): end of the movement
2 · end
Muscles worked
shoulderschestbicepsforearmsabsabsquadscalvesshoulderschestbicepsforearmsabsabsquadscalvesFRONTshouldersbackbacktricepsforearmsbackgluteshamstringscalvesshouldersbackbacktricepsforearmsbackgluteshamstringscalvesBACK
Primary: back
Secondary: biceps, abs

Correct technique

  1. 1Set the bar at waist height and lie underneath it.
  2. 2Grab it overhand, body straight, heels on the floor.
  3. 3Pull your chest to the bar, shoulder blades together.
  4. 4Lower yourself slowly.
Breathing: Exhale on the effort (lifting, pressing, pulling), inhale as you release.

Common mistakes

  • ✕Arched or sagging torso.
  • ✕Partial range of motion.

Similar exercises

Bent-over barbell row
barbell
Bent-over dumbbell row
dumbbells
Seated cable row
cable
Chest-supported row
dumbbells, bench
Want this exercise in a custom plan?
4 weeks of training and a meal plan based on your body, goal and equipment.
Create plan for €9.99