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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

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  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