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Australian Pull-Up Underhand

Step by step instructions, muscle activation and variants for the Australian Pull-Up Underhand.

MediumRear shouldersTrapezius

About this exercise

The underhand grip inverted back row is a bodyweight horizontal pulling exercise performed under a barbell set at hip height in a squat rack. Gripping the bar with palms facing you shifts more emphasis onto the biceps and lower lats compared to a standard overhand grip, making it an excellent back-builder for all levels.

How to Perform

  • Set a barbell in a squat rack at approximately hip height
  • Lie underneath the bar and grip it with an underhand (supinated) grip, hands shoulder-width apart
  • Extend your legs out and plant your heels on the floor so your body forms a straight line
  • Brace your core and keep your body rigid throughout the movement
  • Pull your chest up to the bar by driving your elbows back and squeezing your shoulder blades together
  • Pause briefly at the top when your chest nearly touches the bar
  • Lower yourself under control back to the starting position

Muscle Activation

Primary
Rear shouldersTrapeziusMiddle back
Secondary
BicepsTricepsOuter forearmMiddle chest

About the Australian Pull-Up Underhand

The Australian Pull-Up Underhand is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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