Pull Beginner
Rank #25 of 100
Australian Row
A horizontal row under a waist-high bar with feet on the floor — the easiest scalable pull for building back strength.
- Equipment
- Low bar or rings
- Focus
- Hang, row and climb
Muscles worked
- Upper Back
- Lats
- Biceps
How to do it well
- 1 Keep a rigid plank from head to heels.
- 2 Pull the bar to the lower chest.
- 3 Walk the feet forward to make it harder.
More pull work
View all → Pull
Beginner #24
Negative Pull-Up
Jump or step to the top of a pull-up, then lower as slowly as possible — the fastest route to your first full rep.
Lats Biceps Forearms
Pull
Beginner #23
Scapular Pull-Up
A small range pull driven only by the shoulder blades, teaching the scapular control that powers every pull-up.
Lower Traps Lats Rhomboids
Pull
Beginner #22
Dead Hang
A passive hang from a bar that builds grip endurance and decompresses the spine — the foundation of all bar work.
Forearms Lats Grip