Australian Chin Up
The Australian Chin Up is a bodyweight horizontal pulling exercise performed by hanging underneath a low bar with an underhand grip. It primarily strengthens the lats, biceps, and mid-back while teaching proper scapular retraction mechanics.
Since this is a bodyweight movement, your fluctuating body weight directly impacts resistance; the AI analyzes your current weight trends and recovery data to set realistic rep targets. By tracking RPE, the app determines if you are ready to lower the bar height for increased difficulty or if you need a higher setup to manage fatigue. Additionally, if your biometrics indicate poor sleep or high cumulative stress, the AI may prescribe a sub-maximal volume to prioritize technique over intensity.
Form Cues
- Grip the bar with palms facing you (supinated) at shoulder-width
- Brace your core and squeeze your glutes to create a straight line from head to heels
- Initiate the pull by driving your elbows down and back
- Squeeze your shoulder blades together firmly at the top where your chest meets the bar
- Lower yourself with control until your arms are fully extended
- Don't let your hips sag towards the floor or pike upwards
- Don't shrug your shoulders up towards your ears while pulling
- Don't jut your chin forward to reach the bar artificially
- Don't allow your wrists to curl excessively
- Don't rely on momentum or jerking motions to complete the rep
Common Mistakes
- Incomplete range of motion
- Sagging hips due to lack of core tension
- Leading with the chin instead of the chest
- Flaring elbows out too wide
- Rounding the shoulders forward at the bottom
Muscles Worked
This exercise targets the latissimus dorsi and rhomboids to build a wide, thick back, while the underhand grip heavily recruits the biceps. It also relies on the core and glutes to maintain a plank-like stability throughout the movement, making it a functional full-body pulling exercise.
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