Australian Pull Ups: How to do & Benefits

Australian pull-ups are a compound exercise that works the back, arms, and core. Australian pull-ups are great for improving your grip strength through repeated pulling movements upon an object. Australian pull-ups also strengthen your upper body posture because you have to keep your chest out while doing them. Australian Pull-Ups can be done at home with no equipment needed!

The Australian Pull Up is an advanced pull-up variation, which requires you to bring your chest near or flush against the bar. It may be challenging to do at first if you are not used to it – but don’t worry! I’m here with some pointers on how to get started.


It is essential to remember that Australian pull-ups are an advanced pull-up variation, so if you can’t complete one yet, don’t worry! I’ve got some tips here on how to get started.

To do Australian Pull-Ups safely and effectively, it’s important to use proper form. Australian pull-ups are not for you if you have not mastered regular pull-ups yet.

Here is how to do an Australian pull up:


The starting pose should be underneath the horizontal bar with your shoulders more or less even to it. When lifting yourself onto this weight, make sure that you’re meeting right in between both pec muscles and keep heels on the ground if it’s low for now!


The scapula should be depressed and retracting when doing pull-ups. You can vary the difficulty by using different grips, but for now, let’s talk about where your hands go on this exercise: shoulder width or close together? The best thing is if you have a wide grip since it will allow you more range of motion with respect to flexing back shoulder blades while still putting pressure through their lats (or whatever muscle group they are targeting).

Keep your hands shoulder-width apart, and you will be able to create movement in the scapula that is one of many fitness benefits from doing an Australian pull-up.


To maintain a straight line from head to toe, you must keep your neck in its proper position. Don’t try and look at yourself or let it fall back; instead, make sure that both hands are on top of one another with fingers slightly intertwined for support while bending down into an elbows’ length invalidation (or as close as possible). This will help flex muscles around the core area, allowing push shoulders forward entanglement.


As you inhale, make sure that your body is aligned and in a straight line from head to toe. You should feel the muscles along both sides of the chest doing most (if not all) of the work as they pull down on weights overhead with their backsides turned away from any audience members or judges who may be looking over them during competition time! Of course, arms play an important role by providing stability but don’t let themselves become too exhausted because there’s still half-distance left before done.


Exhale and lower yourself back into the starting position by pushing your chest away from the bar. It should be just as hard on this site, so try not to make it an easy movement like horizontal pull-ups where people do them at a lightning pace because then you might end up injured!



Besides being an advanced variation of the pull-up, Australian pull-ups offer several unique benefits:

The bodyweight row is an excellent lower-body workout because it targets the hamstrings and glutes as well as your abs. As long you engage your core, this variation can help build muscle in those areas while also increasing overall strength with a stronger center of gravity necessary for balance during movement patterns like pull-ups or squats!

Grip strength is important for all sorts of exercises around the gym. Whether you do your Australian pull-ups with a neutral or overhand grip, the underhand style will ensure that there’s no problem holding on tight when doing chin-ups and row machine exercises in the future!

The Aussie pull-up is a great exercise that has many benefits and can be done in the comfort of your own home or anywhere with just some barbells. It’s easy for beginners, but there are ways to make it more challenging if you’re experienced too!

The Australian pull-up is a great exercise to work on your lats. It’s also helpful when paired with other exercises such as the traditional chin-ups and negative one-arm variations that target specific muscles differently.

The mid-back is one of the most functional muscle groups in our daily lives. It’s also a popular spot for individuals who want to show off their ripped shoulders and broad backs when they work out because it won’t be as evident from looking at them if you’re wearing an article or two shirts instead of just your suit jacket over top things like jeans, sweatpants etcetera – biceps will take longer though!

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