Australian Row: how to do it right
In short: The Australian row is a bodyweight horizontal pull that builds mid-back thickness, with maximum tension at mid-range.
How to do it, step by step
- 1Bar at hip height, grab it slightly wider than shoulder-width, body set in a plank, heels on the floor.
- 2Squeeze your glutes and abs: your body stays a rigid line from head to heels.
- 3Pull by bringing your chest to the bar, elbows going back, shoulder blades squeezing together.
- 4Control the lowering phase, arms lengthening without fully letting go of the shoulders.
- 5Continuous rhythm, no dead time, keep tension from the start to the end of each rep.
The mistake to avoid
Don't let your hips sag. Keep your body in a plank.
Other common mistakes
- Body breaking at the hips, pelvis sagging: keep glutes and abs squeezed to hold the plank.
- Pulling with just your arms without squeezing the shoulder blades: think about pulling the scapulae together to target thickness.
- Elbows flaring out to the sides: bring them back along your body to engage the back.
- Bouncing and jerking at the bottom: slow down the lengthening phase and keep constant control.
Muscles worked
- Main:
- Back (thickness)
- Supporting:
- Back (width), Biceps
Rhomboids and mid traps to pull the shoulder blades together, the heart of the thickness work. Lats in support for width, rear delt in shoulder extension. Biceps and brachialis bend the elbow. The spinal erectors and abs brace the aligned body.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I do this exercise?
Bar at hip height, grip slightly wider than shoulder-width, body in a plank and heels on the floor. Squeeze glutes and abs, then pull by bringing your chest to the bar, elbows going back and shoulder blades squeezing together.
How far do I pull?
Bring your chest to the bar, not your chin. At the bottom, lengthen your arms without fully letting go of the shoulders: the tension lives in the middle of the movement, you must never lose it.
I don't feel anything, is that normal?
You should feel your mid back, between the shoulder blades. If you only feel your arms, you are pulling without squeezing the scapulae: think about bringing your shoulder blades together even before bending your elbows.
How fast should I do the movement?
Continuous rhythm, no dead time or bounce. Since the tension peaks at mid-range, add a one second pause with your chest close to the bar, squeezing your shoulder blades hard: it is the best way to recruit the rhomboids.
How do I adjust the difficulty?
It is all set by the incline of your body: the more horizontal you are, the harder it is. High bar and upright body to make it easier, feet raised on a bench to make it harder. It is your only dial here, and it is very fine.