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All back exercisesBack · Calisthenic

Australian Row (Inverted Row)

Horizontal bodyweight row. Perfect pull-up prerequisite.

BeginnerBar / rings3 × 8–15
Australian Row (Inverted Row) demonstration thumbnail — Inverted Row Guide | Form Tips, Muscles Worked, and Mistakes
Mid-backBar / rings

Australian Row (Inverted Row)

Demo · BarBend

Verified Australian Row (Inverted Row) demonstration by BarBend. Click to play.

How to do the Australian Row (Inverted Row)

  1. 1Body rigid — heels to head
  2. 2Squeeze shoulder blades
  3. 3Chest to bar

Benefits of the Australian Row (Inverted Row)

  • Builds strength and size in the mid-back through a full, controlled range of motion
  • Also trains lats, rear delts as supporting movers
  • Builds real relative strength — moving your own bodyweight through space
  • Low skill demand — safe to learn early and useful for high-rep volume

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services