Beginner
Australian archer pull-ups
Biceps - Lats - Lower trapezius - Posterior deltoid - 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, while fully extending the other arm.
- 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
Intermediate
LowerTrapezius ∙ Lats
Skin the cat
Beginner
Abs ∙ Lats ∙ AnteriorDeltoid ∙ UpperChest ∙ HipFlexors
Short supine pull-ups
Beginner
Biceps ∙ Lats
Shoulder rotation
Beginner
AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ UpperChest ∙ LowerTrapezius ∙ UpperTrapezius ∙ SideDeltoid ∙ Triceps
Dragon flag
Intermediate
Biceps ∙ Abs ∙ Lats
Wrist-assisted one arm pull-up
Intermediate
Biceps ∙ Lats ∙ Forearms