Australian Pull-Up

A beginner-friendly pulling exercise performed with the body nearly horizontal, using a pull-up bar at waist height to build pulling strength and back development.

Instructions

1. Set a pull-up bar at roughly waist height or use a Smith machine set to an appropriate height.
2. Lie underneath the bar with your body nearly horizontal, heels on the ground and legs extended.
3. Grip the bar with hands slightly wider than shoulder-width, palms facing away from you.
4. Keep your body in a straight line from heels to head, engaging your core.
5. Pull your chest toward the bar by retracting your shoulder blades and bending your elbows.
6. Pull until your chest nearly touches the bar or your elbows reach roughly 90 degrees.
7. Pause briefly at the top, squeezing your back muscles.
8. Lower yourself with control to the starting position without touching the floor.

Tips

• Maintain a rigid plank position throughout—do not let your hips sag or pike upward.
• Adjust difficulty by changing your foot position: heels up makes it easier, feet elevated makes it harder.
• This is an excellent progression exercise for building strength before attempting full pull-ups.
• Focus on pulling with your back muscles rather than relying solely on your arms.
• Higher bar position reduces difficulty; lower bar position increases difficulty and intensity.
• Breathe in as you lower, breathe out as you pull upward.