Exercises / Beginner
Australian archer pull-ups
- Biceps
- Lats
- Lower Trapezius
- Rear Deltoid
- 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, 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.
02 / Muscles
Muscles worked
Biceps
Lats
Lower Trapezius
Rear Deltoid
External Rotators
03 / Skills
What it trains
How demanding this exercise is for each physical ability.
- Strength25
- Explosivity0
- Technique25
- Cardio5
- Mobility15
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