exercises with a pull-up bar are often the most effective for building muscle. This apparatus, in fact, is a very popular tool for lovers of bodybuilding. Lightweight and easily portable, it allows you to train in an instant from almost anywhere.
However, did you know that the pull-up bar isn't just for doing pull-ups? This all-in-one gym equipment is perfect for building upper body muscle. However, by varying the exercises, it is also possible to develop other muscle groups such as the abdominal strap or the lower limbs
Among the many variations of pull-ups that exist, do you know the Australian pull-up? Generally speaking, pull-ups are calisthenics perfect for working your upper body. The movement builds a good level of strength and muscle, without the need for heavy equipment.
Indeed, most often, all you need is a pull-up bar, a little space and possibly some weights to make the movements more difficult and to obtain denser muscles. The classic pull-ups that we are used to seeing also come in other versions.
Among them is the Australian traction, also called horizontal traction. This variant offers the advantage of developing your bust, in addition to cutting it in a "V", for a stronger body, but also more harmonious. If you feel like spicing up your workouts by testing the Aussie pull, you've come to the right place. With our article, you will know everything about this ideal movement to work the back and biceps effectively.
Australian traction, what is it?
Australian pull-up, also known as reverse rowing, allows men or women to develop the thickness of their back as well as their biceps. This exercise, which can be done body weight, is particularly famous in the world of street workout.
The australian pull up, indeed, is without a doubt one of the best moves in draw to body weight. Whether you are just starting strength training or not, this movement is easily adapted to any level. By its execution, it is perfect for beginners who are not yet able to lift themselves by doing classic pull-ups. For the more experienced, don't panic! It is possible to make the exercise more difficult by opting for weights or by wearing a weighted vest.
This exercise does not require any specific equipment, other than a horizontal pull-up bar placed fairly low. It is ideal for those who train at home. The Aussie pull puts no pressure on the lower back area and shapes both agonist and antagonist muscles for a balanced weight training session. It's a gentle exercise, when done the right way.
In parallel, do not hesitate to read: Objective 50 pull-ups: how to progress?
How to perform the Aussie pull movement?
Start by bringing your horizontal pull-up bar to perform your Aussie pull-ups. Position the height of the support so that your back does not touch the floor once your arms are extended.
Grab the bar firmly, making sure your arms are close to the width of your shoulders. An overhand grip is the most suitable. An underhand grip is also possible, but will further work your biceps.
Get into position, hanging at arm's length, heels on the floor and eyes towards the bar. Your body should be fully stretched and fully sheathed under the bar. So make sure to contract your glutes, but also your abdominals in order to suspend yourself. Your back should be off the ground.
Inhale, contract your back and pull on your arms to lift your whole body. The feet should always stay on the floor and your head, back, buttocks and legs should always stay aligned and locked. The goal of the exercise is to bring your elbows as far back as possible, while raising your chest so that the upper abs and pecs touch the bar.
Throughout the exercise, the body must be perfectly straight. Keep your elbows parallel, never apart, and squeeze your shoulder blades together as much as you pull yourself up. Then exhale, slowly releasing the contraction, without losing your sheath to control your descent, until you return to your initial position.
If the movement is too complicated for you, do not hesitate to bring your knees closer to your arms by bending them slightly. This workload will be reduced and it will be easier to lift yourself.
You can also read: Bodyweight training every day: good idea?
The muscles targeted with the Australian pull-up exercise
By performing an Australian pull-up, all the muscles of the body are working. However, it is the posterior muscle chain that is more stressed.
The work is particularly accentuated at the level of the dorsals, in particular the teres major, the trapezius and the rhomboids. The posterior bundle of the deltoid is also well used, as are the forearms and the biceps. However, note that the wider your grip, the less they will intervene.
Thanks to this position similar to that of the plank, the anterior muscles of the trunk (obliques, rectus abdominis) as well as the chain of the lower limbs are also requested.
Also read: 5 steps to learn how to do pull-ups
The benefits of working the reverse row
Australian pull-ups have multiple benefits for your strength training session.In this case, it's the perfect way to:
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focus on the work of the back and biceps: a good way toprotect your spine, prevent possible injuries and improve your posture;
- gain muscle and expend calories, because this exercise mobilizes many muscles of the body;
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Prepare for the effort, by warming up your muscles and joints before moving on to a more intense workout ;
- balancing your physique, because the movement offers the possibility of working the agonist and antagonist muscles, in other words, the muscles opposed to each other;
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naturally develop your testosterone levels, the Australian pull-up being part of multi-joint exercises As a reminder, testosterone increases muscle growth and improves the production of proteins and blood cells;
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grow your back muscles if you have injuries that don't allow you to perform pull-ups. Indeed, with the Australian pull, the difficulty is very progressive, the movement is based on a very stable mechanical alignment.
To get the maximum results: Supinated or pronated traction: how to choose?
The gear you need to do an Australian pull-up
You don't need a lot of equipment to perform Australian pull-ups. However, they can be done from different equipment like:
- a horizontal pull-up bar, which is the element most often chosen for this type of pull-up;
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a smith machine, with or without a weight bench;
- a squat rack;
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a 50kg military weighted vest, if however you wish to increase the power of the exercise with extra weight.
Precautions to take to avoid injury when performing horizontal pull-ups
Although this exercise seems simple to perform, it is still necessary to take some precautions in order to perform the movement correctly and to avoid injury. The Aussie pull, indeed, requires much more than a strong, solid grip and strength. Dwell on certain technical details which, if omitted, can slow down your performance.
In this case, choose the right amplitude to perform your movement. A lack of range can prevent you from working out effectively. On the contrary, good amplitude provides adequate muscle stretching to build muscle mass.
The perfect pull-up starts in a still position, arms straight and elbows unlocked. The movement is correctly executed when your shoulder blades are completely close together and your chin is well above the pull-up bar.
Take care with your movement, do not relax your descent completely, but rather think about slowing it down to avoid muscle strain. Likewise, don't swing to pull yourself up. gains in strength will not be maximized. By doing this, you risk damaging your lower back.
Although the Aussie pull up puts a lot of strain on your upper body, don't forget your lower body. Without core training, you can be unbalanced or even arched. This can totally change the direction in which you pull your arms and will waste your energy, as well as hurt your back.
Finally, always remember to place your shoulders correctly: they should not move forward when performing your pull-ups. The elbows should also always be at the back, towards the floor.
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Possible alternatives to this exercise
To vary your training sessions, there are other alternatives to the Australian pull-up such as horizontal or vertical pulling, rowing at the bar or the rowing dumbbell. Alternating grips between supinated or pronated mode can also differentiate your sessions.
What resistance to accentuate movement and work?
To intensify the work of Australian traction, various options are available to you. You can, for example, change the distance between your hands in order to change the grip. Varying the height of the pull-up bar can also allow you to emphasize the movement of the Australian pull up. Putting your feet on a bench can also help you go further in the movement, because the amplitude will be more consistent.
Finally, while Aussie pull-ups are achievable bodyweight exercises, lifting more weight is still the most effective way to work more efficiently, or at least increase the difficulty. To help you, you can opt for the 50 kg military weighted vest. This system allows progressive overloading. You modulate the resistance according to your preferences, from 5 to 50 kg.
The accessory is put on like a jacket. Comfortable, but also durable, you won't even feel it during your workouts. Its size adapts to all body types so you can just focus on your progress and your physical performance.
In summary: Australian traction
You will have understood that the Australian pull-up is a perfect exercise to develop the muscles of your back and have bigger biceps. The move focuses on your upper body muscles, while working your entire musculature.
However, to go even further once you understand the move, the 50kg Military Weighted Vest will be your best ally. It provides extra resistance to your horizontal pull-ups, for more density and strength. All you have to do is test the Australian traction and see for yourself your dazzling progress!
ers (thighs and buttocks).
With this simple bar, you can put together a whole bodyweight program to work on your strength and power . Here are our top 7 most effective pull-up bar exercises to build muscle fast.
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