The Australian pull up, also known as the bodyweight row, is a special kind of exercise that will give strength to your abdominal muscles, arms and your grip. They also help improve your posture immensely by countering the position that our body is in during sedentary activities. It is not a hard exercise to perform, and with enough repetition, you will see the muscles of your upper and mid-back strengthen further.
The easiest way to perform an Australian pull up is to envision yourself doing a pushup upside down. All you will need is a bar attached to a firm surface to perform this exercise.
First, you will want to get yourself situated. Lie your back directly underneath the bar. It does not have to be perfectly matched up, but you will ideally want to have your bar about leveled with your sternum.
The next step is extending your body. Keep your back directly straight while having your feet every so slightly apart. The same thing goes for your arms. They should be fully extended as well. At this point, you can adjust the height of the bar as needed to accommodate your size.
Next, take a big exhale as you begin to pull your body in an upwards direction towards the bar. Do this until your chest makes direct contact with the bar. Once you do this, your elbows and forearms should be at approximately a 45 degree angle.
Finally, take a big inhale as you return to the starting position to complete one repetition.
Tips for Novices
If you are a beginner and you do not feel that you have the strength to perform one pull-up, practicing these movements will help you more easily perform one. Once you are able to do that, aim to get at least three sets of 10 Australian pull ups. Generally, once you are able to get this done, you will be able to perform these pull-ups with relative ease.
As a general rule of thumb, you will have better leverage if the bar is higher up. If you are finding yourself having difficulty performing a pull up on a bar that is about at the height of your waist, you should start with a bar that is closer to your chest.
How To Maximize This Exercise
What is unique about this kind of pull up is that there are a variety of ways it can be used. For example, this pull-up is a great supplementary exercise to use with push ups. This is because it works opposite muscle groups.
In turn, this can create a great balance in your workouts because the Aussie pull up is essentially an inverted push up. In addition, you are permitting certain muscles to rest while working others. This will maintain an elevated heart rate while preventing early burn out.