Australian pull-ups
Biceps - Lats - Lower Trapezius - Rear Deltoid - External Rotators
- While hanging from a low bar, position yourself underneath with your legs either straight or bent.
- Perform a rowing motion with a pronated grip (palms facing forward).
Sessions
Back and biceps hypertrophy
Beginner
Lats ∙ Upper Trapezius ∙ Lower Trapezius
Back and biceps hypertrophy
Intermediate
Lats ∙ Upper Trapezius ∙ Lower Trapezius
Tenerife - Dorsal and biceps
Intermediate
Lats ∙ Upper Trapezius ∙ Lower Trapezius
Galápagos Drop Supersets
Intermediate
Lats ∙ Upper Trapezius ∙ Lower Trapezius ∙ Upper Chest ∙ Lower Chest ∙ Glutes
Front Lever Preparation
Intermediate
Lats ∙ Upper Trapezius ∙ Lower Trapezius ∙ Glutes ∙ Quadriceps ∙ Hamstrings
Yamcha - Upperbody for beginners
Beginner
Lats ∙ Upper Trapezius ∙ Lower Trapezius ∙ Upper Chest ∙ Lower Chest ∙ Glutes
