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
Isometric half-way supine pull-ups
Beginner
Biceps ∙ Lats
Partial supine tucked back pull
Intermediate
Biceps ∙ AnteriorDeltoid ∙ LowerChest
Wide planche lean
Intermediate
Biceps ∙ Triceps ∙ Abs ∙ AnteriorDeltoid ∙ LowerChest
Dips with rotation on rings
Intermediate
Triceps ∙ ExternalRotators ∙ LowerChest ∙ AnteriorDeltoid
Flag grip familiarization
Beginner
Obliques ∙ AnteriorDeltoid ∙ Biceps ∙ Lats ∙ UpperChest ∙ UpperTrapezius ∙ Triceps
Dragon flag
Intermediate
Biceps ∙ Abs ∙ Lats