Exercises / Beginner
Asymmetrical australin pull-ups
- Biceps
- Lower Trapezius
- Rear Deltoid
- Lats
- External Rotators
Available on Calisteniapp for iOS and Android.
- Level
- Beginner
- Muscles
- 5
- Equipment
- Low bar
01 / Steps
How to do it
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.
02 / Muscles
Muscles worked
Biceps
Lower Trapezius
Rear Deltoid
Lats
External Rotators
03 / Skills
What it trains
How demanding this exercise is for each physical ability.
- Strength20
- Explosivity0
- Technique15
- Cardio5
- Mobility10
Sessions
Sessions with this exercise
Calisteniapp workouts that include this movement.
You may also like
Variations and exercises that train similar muscles.
BeginnerAustralian pull-ups
Biceps ∙ Lats ∙ Lower Trapezius
IntermediateWeighted supine pull-ups
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IntermediateFront lever
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BeginnerUpper-body lumbar crunch
Lumbar ∙ Rear Deltoid
IntermediateL sit leg raises
Abs ∙ Hip Flexors ∙ Lats
IntermediateFront lever one leg advanced and one leg tucked
Abs ∙ Lats