Australian row

Hang under a hip-height bar with your body nearly horizontal and pull your chest to it — the main horizontal pull for the upper back, lats and biceps.

How to do it

1. 01Lie under a sturdy hip-height bar (or a pair of rings) and grip it overhand, slightly wider than your shoulders.
2. 02Straighten your legs with your heels on the floor and brace your abs and glutes to lift your hips, so your body forms one line from head to heels, nearly parallel to the floor.
3. 03Squeeze your shoulder blades back, then pull your chest to or near the bar, elbows angled back about 45° from your torso.
4. 04Pause for a beat at the top, then lower under control to straight arms.

Common mistakes

• Hips sagging or piking — brace your abs and glutes to stay straight like a plank.
• Shrugging and reaching with the chin — set your shoulders down, squeeze your shoulder blades and lead with your chest.
• Short reps with the chest far from the bar — if you cannot get close, raise the bar or go back to incline rows.

In the Row progression

1. 1Band row
2. 2Incline row
3. 3Australian row
4. 4Archer row

Standard to move on: 3 sets × 12, two sessions in a row.