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

Common Mistakes

Common mistakes content is coming soon.

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.

Australian Pull-Up Underhand

About this exercise

How to Perform

Muscle Activation

Common Mistakes

About the Australian Pull-Up Underhand

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