How To Do Bodyweight Rows / Australian Rows

Bodyweight rows — also called inverted rows or Australian pull-ups — are a foundational back exercise where you pull your chest toward a low bar while keeping your body straight. They target the upper and middle back, biceps, and core. Think of them as a horizontal version of the pull-up, perfect for building pulling strength and control — especially if you're working toward tougher moves like full pull-ups, jackknife pull-ups, or even the tuck front lever.

‍

Step-by-Step Guide to Properly Execute Bodyweight Rows / Australian Rows

Starting Position

Find a sturdy low bar (about waist height) like a Smith machine, dip bar, or even a secure broomstick across two supports. Lie underneath it, grab the bar with an overhand grip, hands shoulder-width apart. Extend your legs straight out in front of you, heels on the ground. Your body should form a straight line from head to heels — like a plank tilted up toward the bar.

Pulling Phase

Engage your core and glutes to stay rigid. Pull your chest toward the bar, aiming to touch it or come as close as you can. Keep your elbows close to your sides and focus on squeezing your shoulder blades together as you lift.

Top Position

Pause briefly at the top, with your chest near the bar and your body in a straight line. Your elbows should be tucked and pointing behind you, not flaring out to the sides.

Lowering Phase

Lower yourself back down slowly and under control until your arms are fully extended. Don’t let your hips sag — maintain your plank-like body position throughout the movement.

Tips for Proper Form

• Keep your body stiff and straight — no sagging hips or bent knees
• Pull with your back, not your arms — think about moving your chest to the bar
• Breathe out on the pull, and inhale as you lower
• Bend your knees slightly and plant your feet if full-leg extension is too difficult at first

Bodyweight Rows / Australian Rows Workout Plan for All Levels

Beginner
3 sets of 5–8 reps with bent knees, bar higher for easier angle. Rest 1–2 minutes between sets.

Intermediate
4 sets of 8–12 reps, legs straight and body low. Rest 60–90 seconds between sets.

Advanced
5 sets of 10–15 reps, feet elevated on a box for more resistance. Rest 60 seconds between sets.

What Are the Benefits of Bodyweight Rows / Australian Rows?

• Builds strength in the lats, rhomboids, traps, and rear delts
• Reinforces proper shoulder mechanics and posture
• Strengthens grip and forearms
• Improves core stability by keeping your body in a straight line
• Essential for building up to harder movements like pull-ups, jackknife pull-ups, and the tuck front lever
• Easy to modify for different skill levels using foot placement or bar height

Common Mistakes to Avoid

• Letting Hips Drop: Keep your body in a straight line to engage your core and protect your lower back
• Using Momentum: Don’t jerk yourself up — pull smoothly and with control
• Flaring Elbows: Keep them close to your sides to target your back instead of your shoulders
• Not Pulling High Enough: Aim to bring your chest to the bar, not just your chin

Bodyweight rows are one of the best beginner-to-advanced tools for building real-world pulling strength. Master these, and you'll have a rock-solid base for any back-focused bodyweight move.

Similar Exercises to Try for Your Workout

These bodyweight pull variations build upper-back, biceps, and core strength, and are perfect companions or progressions to bodyweight rows (Australian pull-ups):

• Incline Rows
  Performed at a higher angle with your body more upright. Easier than standard rows—great for beginners or warm-ups.
• Jackknife Pull-Ups
  Performed with hips bent and feet on the ground or a box, mimicking a pull-up while reducing the difficulty. Helps transition from horizontal to vertical pulling.
• Scapular Pull-Ups
  Hang from a bar and move only your shoulder blades up and down. Builds scapular control and activates the upper back—great for improving pull-up form.
• Assisted Pull-Ups
  Use a resistance band, partner, or foot support to reduce body weight. Allows you to practice full pull-up motion with less strain.
• Pull-Up Top Hold
  Hold yourself at the top of a pull-up (chin over the bar) for time. Builds isometric strength in the arms, back, and core while improving grip and control.

Start Calisthenics the Easy Way — Get Your Free Calisthenics Workout Plan

Kickstart your fitness journey with a free calisthenics workout plan designed for beginners. You’ll get step-by-step guidance, video demonstrations for every move, and join a community that’s here to support you.