Australian Pull-Up

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 4 to 6 reps with 2 to 3 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 8 to 12 reps with 60 to 90 seconds of rest.

Execution and technique cues

• Lie underneath a bar or barbell set at hip to chest height, grip it shoulder-width in an overhand grip with arms fully extended and your body in a straight line from heels to head.
• Brace the glutes and core to keep the hips in line with the torso throughout the movement, preventing the hips from sagging or rising.
• Pull your chest to the bar by retracting the shoulder blades and driving the elbows toward your hips, moving the entire body as one rigid unit.
• Hold briefly at the top with the chest touching or near the bar, then lower yourself under control back to full arm extension.

Common mistakes

• Letting the hips sag so only the upper body is pulled up, breaking the rigid plank position and reducing lat and mid-back activation.
• Setting the bar too high, which reduces the angle of difficulty so much that the exercise no longer provides a sufficient training stimulus.
• Shrugging the shoulders at the top instead of actively pulling them down and back, which over-recruits the upper traps and reduces tension on the lats.

Frequently asked questions

How can I make the Australian Pull-Up harder?

Lower the bar so your body is more horizontal at the start, which increases the percentage of bodyweight you are moving. Adding a weight vest or elevating the feet on a box are two other effective progressions.

Is the Australian Pull-Up a good lead-up to a full pull-up?

Yes. It trains the same primary muscles as the pull-up, specifically the lats, mid-back, and biceps, with a lower effective load because your feet remain on the ground. Progressively lowering the bar angle over time builds the pulling strength needed for a full pull-up.

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