Feet-Elevated Australian Rows are an advanced variation of the standard Australian Row, also known as the Inverted Row or Bodyweight Row. Instead of keeping your feet on the floor, you elevate them on a stable bench, box, or platform while pulling your chest toward a horizontal bar.
Elevating your feet allows you to create a more horizontal body position and generally increases the amount of your bodyweight your upper body must pull. This makes Feet-Elevated Australian Rows an effective progression once standard Australian Rows become relatively easy.
The exercise primarily strengthens your lats, upper back, rear shoulders, and arms while requiring your core and glutes to keep your body rigid throughout each repetition.
What Are Feet-Elevated Australian Rows?
Feet-Elevated Australian Rows are a horizontal bodyweight pulling exercise performed underneath a secure low bar with your heels supported on an elevated surface.
You begin underneath the bar with your arms extended and your body relatively straight. From this position, you bend your elbows and pull your chest toward the bar before lowering yourself under control.
When your feet are elevated to approximately the height of the bar, your body can become nearly horizontal. Compared with an easier Australian Row performed at a steeper body angle, this position generally places greater demand on your pulling muscles.
Feet-Elevated Australian Rows are commonly used in:
- Calisthenics training
- Back workouts
- Pull-day workouts
- Upper-body strength programs
- Bodyweight workouts
- Australian Row progressions
- Pull-Up assistance training
- Home and gym workouts
The exact difficulty depends on factors such as bar height, foot elevation, body position, and your individual proportions.
Benefits of Feet-Elevated Australian Rows
Feet-Elevated Australian Rows provide a challenging horizontal pulling exercise without requiring heavy weights.
Benefits include:
- Strengthens the lats and upper back
- Develops the rhomboids and middle trapezius
- Strengthens the biceps and other elbow flexors
- Trains the posterior deltoids
- Develops horizontal pulling strength
- Increases difficulty beyond standard Australian Rows
- Challenges core and glute stability
- Develops grip and forearm strength
- Complements vertical pulling exercises such as Pull-Ups
The exercise can also be progressively overloaded through harder body positions, slower repetitions, pauses, or additional external resistance.
Muscles Worked in Feet-Elevated Australian Rows
Feet-Elevated Australian Rows train several major muscles throughout the back, arms, and shoulders.
Primary Muscles
- Latissimus Dorsi
- Rhomboids
- Middle Trapezius
- Posterior Deltoids
- Biceps Brachii
Secondary Muscles
- Brachialis
- Brachioradialis
- Teres Major
- Lower Trapezius
- Forearms
- Rotator Cuff Muscles
- Erector Spinae
- Core Muscles
- Glutes
Your core, glutes, and spinal stabilizers primarily work isometrically to maintain your body position while your back and arms perform the rowing movement.
How to Do Feet-Elevated Australian Rows (Step-by-Step)
Step 1: Set Up the Bar and Foot Platform
Use a sturdy horizontal bar positioned low enough to perform Australian Rows.
Place a stable bench, box, or platform where your feet will rest.
Before beginning, make sure:
- The bar is securely fixed
- The foot platform cannot slide or tip
- You have enough space underneath the bar
- There are no obstacles around your head or torso
Never perform the exercise from an unstable setup.
Step 2: Grip the Bar
Move underneath the bar and grip it with your palms facing away from you.
Place your hands approximately shoulder-width apart or slightly wider.
Wrap your fingers and thumbs securely around the bar.
Step 3: Place Your Heels on the Elevated Surface
Carefully place both heels on the bench, box, or platform.
Extend your legs and position your body beneath the bar.
For a more challenging version, place your feet approximately level with the bar to create a nearly horizontal body position.
Step 4: Establish the Starting Position
Begin with your arms extended while maintaining a strong body position.
Keep your:
- Head relatively neutral
- Core braced
- Glutes engaged
- Hips extended
- Legs controlled
- Heels securely supported
Aim to create a relatively straight line from your shoulders through your hips and legs.
Step 5: Pull Your Chest Toward the Bar
Initiate the row by controlling your shoulder blades and bending your elbows.
Drive your elbows backward as you pull your torso upward.
Keep your core and glutes engaged so your hips rise together with your shoulders.
Avoid using momentum to throw yourself toward the bar.
Step 6: Reach the Top Position
Continue pulling until your chest approaches or lightly touches the bar, as long as you can maintain form.
At the top:
- Keep your chest lifted
- Maintain your hip position
- Keep your core braced
- Drive your elbows backward
- Keep your shoulders controlled
Do not extend your neck excessively just to reach the bar.
Step 7: Lower Yourself Under Control
Gradually extend your elbows and lower your body away from the bar.
Maintain your body alignment throughout the descent.
Return to a controlled position with your arms extended before beginning the next repetition.
Feet-Elevated Australian Rows Form Checklist
Use this checklist to maintain proper Feet-Elevated Australian Row technique.
- Use a secure horizontal bar
- Elevate your feet on a stable surface
- Keep your heels securely supported
- Grip approximately shoulder-width or slightly wider
- Begin with your arms extended
- Keep your head relatively neutral
- Brace your core
- Engage your glutes
- Maintain a relatively straight body position
- Drive your elbows backward
- Pull your chest toward the bar
- Keep your hips from sagging
- Avoid excessive swinging or momentum
- Lower yourself under control
- Maintain consistent form throughout the set
Your shoulders, hips, and legs should move together rather than allowing your hips to remain low while only your chest rises.
Common Feet-Elevated Australian Rows Mistakes
Letting the Hips Sag
Problem: Allowing your hips to drop breaks your straight body position and reduces the full-body stability required by the exercise.
Fix: Brace your core, squeeze your glutes, and maintain hip extension throughout each repetition.
Using an Unstable Platform
Problem: A bench, box, or platform that slides or tips can cause your feet to lose support unexpectedly.
Fix: Use a sturdy, non-slip surface and test its stability before beginning your set.
Pulling Your Chin Toward the Bar
Problem: Extending your neck can make it appear that you have achieved a greater range of motion without actually pulling your torso higher.
Fix: Keep your head relatively neutral and focus on bringing your chest toward the bar.
Using Excessive Momentum
Problem: Jerking or swinging your body upward reduces muscular control and makes your repetitions inconsistent.
Fix: Pull smoothly and keep your torso, hips, and legs controlled throughout the movement.
Performing Partial Repetitions
Problem: Stopping far below your controlled top position or failing to extend your arms at the bottom reduces the range through which you train.
Fix: Use the largest comfortable range you can control while maintaining proper body alignment.
Flaring the Elbows Excessively
Problem: Driving your elbows directly sideways can unnecessarily alter your rowing mechanics.
Fix: Allow your elbows to travel backward at a comfortable angle while pulling your chest toward the bar.
Progressing Too Quickly
Problem: Elevating your feet before you have developed sufficient rowing strength can result in sagging hips, shortened repetitions, and excessive momentum.
Fix: Master standard Australian Rows first and progress to Feet-Elevated Australian Rows when you can maintain good control.
Feet-Elevated Australian Rows Progressions and Variations
You can modify Feet-Elevated Australian Rows according to your current strength and training goals.
Low Feet-Elevated Australian Rows
This variation uses a relatively low platform and provides an easier transition from standard Australian Rows.
How to Do Low Feet-Elevated Australian Rows
- Position yourself underneath a secure horizontal bar.
- Place your heels on a low, stable platform.
- Grip the bar and extend your arms.
- Brace your core and engage your glutes.
- Pull your chest toward the bar.
- Reach your highest controlled position.
- Lower yourself slowly to the start.
Bar-Height Feet-Elevated Australian Rows
Elevating your heels to approximately bar height creates a challenging, nearly horizontal rowing position.
How to Do Bar-Height Feet-Elevated Australian Rows
- Place a stable platform near the bar.
- Position your heels approximately level with the bar.
- Grip the bar with an overhand grip.
- Establish a straight and controlled body position.
- Drive your elbows backward and pull your chest toward the bar.
- Maintain your body alignment at the top.
- Lower yourself under control.
Feet-Elevated Underhand Australian Rows
An underhand grip changes your arm position and allows strong involvement from your biceps and other elbow flexors.
How to Do Feet-Elevated Underhand Australian Rows
- Place your heels securely on the elevated surface.
- Grip the bar with your palms facing toward you.
- Begin with your arms extended.
- Brace your core and maintain hip extension.
- Pull your chest toward the bar.
- Keep your torso and legs controlled.
- Lower yourself slowly to the starting position.
Feet-Elevated Wide-Grip Australian Rows
This variation uses a moderately wider grip to change the pulling position.
How to Do Feet-Elevated Wide-Grip Australian Rows
- Elevate your heels on a secure platform.
- Grip the bar moderately wider than shoulder-width.
- Extend your arms and establish body tension.
- Pull your chest toward the bar.
- Keep your shoulders controlled.
- Reach your highest comfortable position.
- Lower yourself slowly.
Avoid using an excessively wide grip that prevents you from achieving a useful range of motion.
Weighted Feet-Elevated Australian Rows
This advanced variation adds external resistance after the bodyweight version becomes manageable.
How to Do Weighted Feet-Elevated Australian Rows
- Secure an appropriate weighted vest before setting up.
- Place your heels on a stable elevated surface.
- Grip the horizontal bar securely.
- Brace your core and maintain a straight body position.
- Pull your chest toward the bar.
- Reach the top without allowing your hips to sag.
- Lower yourself under control.
Final Thoughts
Feet-Elevated Australian Rows are an effective progression for building greater horizontal pulling strength after standard Australian Rows become manageable.
They develop:
- Lat strength
- Upper-back strength
- Rear-delt strength
- Biceps strength
- Forearm and grip strength
- Horizontal pulling ability
- Core stability
- Bodyweight control
The key is to keep your body rigid while pulling your chest toward the bar. Brace your core, engage your glutes, maintain your hip position, and control both the pulling and lowering phases.
Start with a manageable foot elevation and progress gradually. As your strength improves, you can use a more demanding body position, slower repetitions, pauses, harder variations, or additional resistance. Learn more about Pull Workouts here.
Essential Gear for Feet-Elevated Australian Rows
Feet-Elevated Australian Rows require a secure pulling setup and a stable surface for supporting your feet.
- Low Horizontal Bar: The essential piece of equipment for the exercise. It should be securely fixed and capable of safely supporting your bodyweight.
- Workout Bench: Provides a stable elevated surface for supporting your heels.
- Plyometric Box: Offers another sturdy option for elevating your feet and can help you adjust the exercise difficulty.
- Gym Chalk: Can improve your grip on the bar when your hands become sweaty.
- Weighted Vest: Provides additional resistance for advanced trainees once bodyweight Feet-Elevated Australian Rows become manageable.
Feet-Elevated Australian Rows FAQ
Q1: How high should I elevate my feet?
Start with a height that allows you to maintain good technique. A low elevation provides an easier progression, while placing your heels approximately level with the bar creates a more demanding horizontal position.
Q2: Should my chest touch the bar during Feet-Elevated Australian Rows?
Your chest can lightly touch or approach the bar if you can reach it without craning your neck, sagging your hips, or losing control. Bar contact should not come at the expense of proper form.
Q3: How many Feet-Elevated Australian Rows should beginners do?
If you already have sufficient strength for the exercise, around 6–12 controlled repetitions for 2–3 sets can be a practical starting point. If you cannot maintain your body position, lower your feet or return to standard Australian Rows.
Q4: Can Feet-Elevated Australian Rows improve my Pull-Ups?
They can strengthen many of the back, arm, and grip muscles involved in Pull-Ups. However, Feet-Elevated Australian Rows are a horizontal pull while Pull-Ups are a vertical pull, so they work best as complementary exercises rather than a complete replacement for Pull-Up training.
Q5: How can I make Feet-Elevated Australian Rows harder?
You can use a more demanding body position, slow the lowering phase, pause at the top, increase your repetitions, use harder variations, or add external resistance with a weighted vest.