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
Elastic band assisted hefesto
Intermediate
Biceps ∙ AnteriorDeltoid ∙ Forearms ∙ LowerChest ∙ Triceps
Climber Australian Pull up on Rings
Beginner
Biceps ∙ Forearms ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid
Raises to half front lever in low bar
Intermediate
Biceps ∙ Abs ∙ Lats ∙ LowerTrapezius
Weighted pull-up
Intermediate
Biceps ∙ Lats
Australian pull ups with elbows out
Beginner
Biceps ∙ ExternalRotators ∙ LowerTrapezius ∙ RearDeltoid
Lumbar short crunches
Beginner
Lumbar ∙ RearDeltoid