Australian Pull-Up
Performance Description
- Locate and secure a horizontal bar in a fixed position at a height about 1.5 times one's arms length above the ground.
- With the back to the ground, position the body until the horizontal bar is level with the chest.
- Extend both arms and firmly grasp the bar.
- Align the spine so the feet, legs, waist, torso, neck and head form a straight line.
- While inhaling, using the feet as the pivot point (feet can be close or wide depending on desired stability), pull the body toward the bar until the chest is nearly touching the bar.
- Lower the body back down to the starting position while exhaling.
- Repeat steps 5-6 for as many repetitions as are desired.
Primary Muscle(s)
Lats (Latissimus Dorsi)
Outer Back (Teres Major)
Upper Back (Rhomboid Major)
Upper Back (Trapezius)
Secondary Muscle(s)
Biceps (Biceps Brachii: Long 'Outer' Head)
Biceps (Biceps Brachii: Short 'Inner' Head)
Forearms (Brachioradialis)
Lower Back (Spinal Erectors: Erector Spinae)
Shoulders (Deltoid: Posterior)
Tertiary Muscle(s)
Buttocks (Gluteus Maximus)
Forearms (Flexor: Carpi Radialis)
Forearms (Flexor: Carpi Ulnaris)
Forearms (Flexor: Digitorum Profundus)
Forearms (Flexor: Digitorum Superficialis)
Forearms (Flexor: Pollicis Longus)
Hamstrings (Biceps Femoris: Long Head)
Hamstrings (Semimembranosus)
Further Clarification
A variety of devices can be utilized to perform Australian Pull-Ups. A barbell set low in a squat box, a Smith Machine locked in a low position, a pull-up bar set low (if possible), or even playground equipment.
Things To Look Out For
Prior to executing Australian Pull-Ups, ensure the bar in use is secure and sturdy. A faulty or insecure bar could result in bodily injury if it becomes loose or falls out of position.
If the knees feel as if they are becoming hyperextended, maintaining a very slight bend in the knees can alleviate this strain. This modification will engage the hamstrings more during the exercise.
Level
Beginner
Exercise Position(s)
Hanging
Exercise Variations
Considered An Exercise In The Following Categories