Inverted Row (Australian Pull-Up)
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A horizontal pull lying under a fixed waist-height bar (or sturdy table edge), pulling the chest to the bar — the most accessible bodyweight rowing movement.
Detail
Set a bar at about waist height. Lie underneath, grip it shoulder-width or wider, and hang with the body straight and heels on the floor. Retract the shoulder blades and pull the chest up to the bar, then lower under control. The more horizontal the body, the greater the share of bodyweight rowed — so feet flat and the bar higher is easiest; lowering the bar and elevating the feet make it harder, up toward a fully horizontal body.
Also called the Australian pull-up or bodyweight/inverted row. Trains the Rhomboids (Major and Minor), mid Trapezius, Latissimus Dorsi, rear delts, and Biceps Brachii — the bodyweight counterpart to the Seated Rows / Bent-Over Barbell Row and a key balance to pressing volume.
Key facts
- Body straight under a waist-height bar; pull chest to bar, retracting the scapulae.
- More horizontal body / elevated feet = harder; higher bar / bent legs = easier.
- Bodyweight analogue of seated and bent-over rows; balances pressing volume.
Connections
- Bodyweight Row Progression — step 1.
- Ring Row — the next step.
- Seated Rows / Bent-Over Barbell Row — weighted analogues.
- Rhomboids (Major and Minor) — prime mover.
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Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.