Beginner
Asymmetrical Australin pull-ups
Biceps - Lower trapezius - Posterior deltoid - Lats - External rotators
- Get into a low bar with bent knees and a pronated grip.
- Perform repetitions by bringing your chin to one of your hands each time.
- You can also perform them with straight legs to increase the difficulty.
- Unlike regular pull-ups, Australian pull-ups target the middle and lower trapezius and external rotators, making them beneficial for correcting posture, addressing imbalances, and preventing injuries.
You may also like
Scapular retraction on the ground with elevation
Beginner
ExternalRotators ∙ LowerTrapezius ∙ Lumbar ∙ RearDeltoid
Elbow assisted one arm tucked front lever
Intermediate
Biceps ∙ Obliques ∙ Lats ∙ Abs ∙ HipFlexors
Elastic band assisted one arm pull-up
Intermediate
Biceps ∙ Lats ∙ Forearms
Lower half prone pull-ups
Beginner
Biceps ∙ Lats
Corner grip prone pull-ups
Intermediate
Biceps ∙ Lats
Floor row with elastic band
Beginner
Biceps ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid