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The best part of your workout is when you perform workouts using your body weight. as there are ample of body weights workouts available .The body weight row or Australian pull-up places you “down under” the bar in a horizontal position to hit your muscles from a different angle than the traditional pull-up.

By hanging below a bar that is set just above waist height with your heels in contact with the ground, you’ll wind up at an angle that’s almost like an upside-down push-up.

From this position, brace your entire body as you pull your chest toward the bar and be careful not to bend your hips or shrug your shoulders. Pause briefly when your chest is an inch or two from the bar, then lower back down with control.

Because it is a different plane of motion, this exercise works the muscles from a different angle than standard pull-ups or chin-ups, placing additional emphasis on the muscles of the mid-back, as well as the biceps, abs and upper-back. So, its kind of complete workout for our body.

Progression :

  1. Lie on your back under the bar, so the bar is just about level with your sternum.
  2. With the back to the ground, position the body until the horizontal bar is level with the chest.
  3. Keep your body extended, back straight and feet just slightly apart.
  4. Align the spine so the feet, legs, waist, torso, neck and head form a straight line.
  5. Exhale as pull your body upward toward the bar until your chest makes contact with it.
  6. Inhale as you return to the starting position to complete one rep.1
  7. Repeat the workout

Prior to executing Australian Pull-Ups, ensure the bar in use is secure and sturdy. A faulty or insecure bar could result in bodily injury if it becomes loose or falls out of position. you have to really checkout the condition of bar and your height.

If the knees feel as if they are becoming hyper extended, maintaining a very slight bend in the knees can alleviate this strain. This modification will engage the hamstrings more during the exercise.


Since they work opposite muscle groups. You will get a great pump from doing this and it also allows you to keep your heart rate up. Due to the fact that you’re allowing certain muscles to rest while you are using others, you can maintain that elevated heart rate without burning out your muscles too quickly.



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(Amit yadav)

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