The Horizontal Pull-Up Fitness Test is a variation of the hanging pull-up or chin-up test, made easier as the whole body weight does not need to be pulled up. There is a similar Modified Pull-Up Test in which the legs are kept straight. A test measuring a similar action and muscle groups is the Bench Pull Test, which has the advantage as you have more control over the resistance used.

How to Perform the Horizontal Pull-Up Test

Test Purpose: This test measures upper body pulling strength and endurance, specifically targeting the latissimus dorsi, rhomboids, trapezius, posterior deltoids, and biceps.

Equipment Required: Horizontal weight bar, adjustable rack so the bar can be set at an appropriate height (typically hip to knee height when standing).

Pre-Test Preparation: Explain the test procedures to the subject. Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender and test conditions. Measure and record the height of the bar. Perform a standard warm-up. See more details of pre-test procedures.

Test Procedure: Set up the horizontal bar on the rack, ensuring that the bar is high enough so that when the participant's arms are fully extended their upper body is just off the ground. The subject grasps the bar slightly wider than shoulder width using an overhand grip. The feet are placed flat on the ground so that the knees are bent at approximately right angles, and the hips are lifted so that the body is straight and the arms fully extended with the elbows locked. They then pull their body up towards the bar until the shoulders are above the elbows and then lower themselves back down until their arms are fully extended. Repeat as many times as possible, ensuring that the shoulders raise above the elbows for each repetition.

Scoring: The maximum number of correctly performed pull ups is recorded.

Horizontal Pull-Up Test Norms and Standards

The following normative data provides general guidelines for interpreting horizontal pull-up test results. These standards are based on fitness testing research and athletic performance data for the bent-knee horizontal pull-up position.

Rating Males (18-35) Males (36-50) Males (51+) Females (18-35) Females (36-50) Females (51+)
Excellent 30+ 25+ 20+ 25+ 20+ 15+
Good 20-29 17-24 13-19 17-24 13-19 10-14
Average 15-19 12-16 9-12 12-16 9-12 6-9
Below Average 10-14 8-11 5-8 8-11 5-8 3-5
Poor <10 <8 <5 <8 <5 <3

Note: These norms represent general fitness populations. Athletes in sports requiring upper body pulling strength (rowing, climbing, swimming, wrestling) typically perform significantly higher.

What Muscles Do Horizontal Pull-Ups Work?

The horizontal pull-up (also known as the inverted row or Australian pull-up) is a compound exercise that targets multiple muscle groups:

Primary Muscles

Latissimus Dorsi: The largest back muscle, responsible for the pulling motion

Rhomboids: Located between the shoulder blades, crucial for scapular retraction

Secondary Muscles

Trapezius (Middle): Assists in pulling the shoulder blades together

Posterior Deltoids: Rear shoulder muscles engaged during the pull

Supporting Muscles

Biceps Brachii: Flexes the elbow during the pulling phase

Core Muscles: Maintain body alignment throughout the movement

Horizontal Pull-Up vs Standard Pull-Up

Understanding the difference between these exercises helps you select the appropriate test and training progression:

Factor Horizontal Pull-Up (Bent Knee) Standard Pull-Up
Body Weight Lifted ~50-60% of body weight 100% of body weight
Movement Plane Horizontal pulling Vertical pulling
Primary Emphasis Middle back, rhomboids Lats, biceps
Difficulty Level Beginner to Intermediate Intermediate to Advanced
Joint Stress Lower shoulder joint stress Higher shoulder joint stress
Adjustability Easily adjusted by bar height Requires assistance for progression

Pro Tip: Research indicates that inverted rows activate the latissimus dorsi, upper back, and hip extensor muscles more than standing bent-over rows while placing less load on the lower spine, making them preferable for athletes with lower-back concerns.

Sport-Specific Applications

The horizontal pull-up test has particular relevance for athletes in sports where upper body pulling strength directly impacts performance:

Rowing

Pull-ups directly train the pulling motion used in rowing strokes. Target 25+ reps for competitive rowers.

Swimming

Lat strength is crucial for freestyle and backstroke. Swimmers should aim for 20+ repetitions.

Rock Climbing

Essential for vertical climbing and pulling movements. Elite climbers typically exceed 35 repetitions.

Gymnastics

Bar work requires excellent relative strength. Gymnasts should target 30+ for competition readiness.

Wrestling & MMA

Grip and pulling strength essential for grappling. Wrestlers benefit from 25+ repetitions.

Military & Law Enforcement

Required for physical fitness tests and operational tasks. Standards vary by organization.

How to Improve Your Horizontal Pull-Up Score

If your calculator results show room for improvement, here are evidence-based strategies to increase your horizontal pull-up count:

Progressive Training Protocol

  1. Week 1-2 (Foundation): Perform 3 sets of submaximal reps (70% of max) with 90-second rest, 3x per week
  2. Week 3-4 (Volume): Increase to 4 sets, aiming for 80% of max reps per set
  3. Week 5-6 (Intensity): Add difficulty by lowering bar height or straightening legs slightly
  4. Week 7-8 (Peak): Test new maximum and begin next progression cycle

Complementary Exercises

  • Negative Pull-Ups: Jump to the top position and lower yourself slowly (3-5 seconds). Perform 3 sets of 5 reps.
  • Band-Assisted Pull-Ups: Use resistance bands to reduce body weight load while building strength.
  • Lat Pulldowns: Build foundational pulling strength with machine assistance.
  • Bent-Over Rows: Strengthen the same muscle groups with progressive loading.
  • Face Pulls: Target rear deltoids and upper back muscles for balanced development.

Pro Tip: Fitness expert Mike Boyle recommends that if you cannot do 10 perfect repetitions of the inverted row with proper form, you likely have a significant push-to-pull strength imbalance. Consider performing two sets of rows for every one set of pressing exercises to correct this.

Frequently Asked Questions

How many horizontal pull-ups should I be able to do?

For adult males, 15-20 horizontal pull-ups is considered average, while 25+ indicates excellent upper body strength. For adult females, 10-15 is average and 20+ is excellent. These standards vary based on age, with slightly lower expectations for those over 50 years old.

Are horizontal pull-ups easier than regular pull-ups?

Yes, horizontal pull-ups with bent knees require you to lift approximately 50-60% of your body weight compared to 100% for standard pull-ups. This makes them an excellent progression exercise for beginners building toward full pull-ups, while still providing significant training stimulus for the back muscles.

What is the correct grip for horizontal pull-ups?

Use an overhand (pronated) grip slightly wider than shoulder width for the standard test protocol. This grip emphasizes the brachialis and upper back muscles. An underhand grip shifts more emphasis to the biceps, while a neutral grip (palms facing each other on parallel bars) provides a middle ground.

How do I progress from horizontal pull-ups to regular pull-ups?

Progress by first lowering the bar height to increase difficulty. Next, straighten your legs completely (modified pull-up position). Then advance to negative pull-ups (jumping up and lowering slowly) and band-assisted pull-ups before attempting full bodyweight pull-ups.

Why is the horizontal pull-up called an Australian pull-up?

The name likely originated from outdoor calisthenics culture popular in Australia, where low bars in fitness parks are commonly used for this exercise. The horizontal position also creates a visual association with being "down under" the bar, contributing to the Australian nickname.

How often should I test my horizontal pull-up maximum?

Retest every 4-8 weeks to track progress. More frequent testing can interfere with recovery and training adaptations. Ensure consistent testing conditions including bar height, grip type, and time of day for accurate comparisons.

Can horizontal pull-ups help with posture?

Yes, horizontal pull-ups strengthen the rhomboids, middle trapezius, and posterior deltoids, which are the muscles responsible for pulling the shoulders back and maintaining proper posture. Regular training can help counteract the effects of prolonged sitting and forward head posture.

References

  1. Ronai, P. & Scibek, E. (2014). "The Inverted Row." Strength and Conditioning Journal, 36(5): 94-97.
  2. Ronai, P. & Scibek, E. (2016). "The Suspension Inverted Row." Strength & Conditioning Journal, 38(4): 106-112.
  3. Youdas, J.W., et al. (2020). "Scapular muscle balance and spinal stabilizer recruitment during an inverted row." Physiotherapy Theory and Practice, 36(3): 432-443.
  4. Youdas, J.W., et al. (2016). "Activation of Spinal Stabilizers and Shoulder Complex Muscles During an Inverted Row." Journal of Strength and Conditioning Research, 30(7): 1933-1941.
  5. Winnick, J.P. & Short, F.X. (2014). The Brockport Physical Fitness Test Manual. 2nd Ed. Champaign, IL: Human Kinetics.
  6. Bauer, J., et al. (2019). "Comparison of kinematic variables in the pull-up and lat pulldown exercises." Journal of Physical Education and Sport, 19: 2029-2033.
  7. Snarr, R., Nickerson, B., & Esco, M. (2014). "Effects of hand-grip during the inverted row with and without a suspension device." European Journal of Sports Exercise Science, 3: 1-5.

About This Calculator

This calculator provides estimates based on general fitness population data and established exercise science research. Individual results may vary based on factors including body composition, training history, and testing conditions. The normative data represents general fitness populations; competitive athletes in sports requiring upper body pulling strength typically perform significantly higher than these standards.

For clinical assessments or sports-specific evaluations, consult with a qualified exercise physiologist or strength and conditioning professional. Last updated: January 2026.

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