Movement overview

The Australian Pull-Up Underhand Grip, also known as an inverted row with a supine grip, is a bodyweight exercise targeting the upper back, biceps, and forearms. It involves pulling your chest towards a bar while your body remains in a horizontal position, with feet on the ground and palms facing you.

Step-by-step cues

1. Set a bar at waist height on a squat rack or Smith machine.
2. Lie under the bar with your chest directly beneath it.
3. Grab the bar with an underhand grip, hands shoulder-width apart.
4. Extend your legs out in front of you, keeping your heels on the ground.
5. Engage your core and keep your body in a straight line from head to heels.
6. Pull your chest towards the bar by bending your elbows and squeezing your shoulder blades together.
7. Pause briefly at the top of the movement when your chest touches the bar.
8. Lower yourself back to the starting position with control.

Technical tips

• Ensure your body forms a straight line from head to heels throughout the exercise.
• Keep your elbows close to your body as you pull up to engage the biceps effectively.
• Focus on squeezing your shoulder blades together at the top of the movement for maximum back engagement.
• Control the descent to maintain tension in the muscles and prevent injury.
• If you find it too difficult, bend your knees to reduce the load or raise the bar higher.
• To increase difficulty, elevate your feet on a bench or platform.