Australian pull ups
Biceps - Lats - Lower trapezius - Posterior 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).
Routines
Back and biceps hypertrophy
Beginner
Biceps ∙ Dorsals ∙ Trapezius ∙ Shoulders ∙ Rotators ∙ Forearms
Back and biceps hypertrophy
Intermediate
Biceps ∙ Dorsals ∙ Trapezius ∙ Shoulders ∙ Rotators
Tenerife - Dorsal and biceps
Intermediate
Biceps ∙ Dorsals ∙ Trapezius ∙ Shoulders ∙ Rotators ∙ Abs
Galápagos Drop Supersets
Intermediate
Triceps ∙ Chest ∙ Biceps ∙ Dorsals ∙ Trapezius ∙ Shoulders
Front Lever Preparation
Intermediate
Biceps ∙ Dorsals ∙ Abs ∙ Hips ∙ Trapezius ∙ Shoulders
Yamcha - Upperbody for beginners
Beginner
Triceps ∙ Chest ∙ Biceps ∙ Dorsals ∙ Trapezius ∙ Shoulders
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Shoulder rotation
Beginner
AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ UpperChest ∙ LowerTrapezius ∙ UpperTrapezius ∙ SideDeltoid ∙ Triceps
Elastic band assisted pull-ups
Beginner
Biceps ∙ Lats
Mixed grip pull-ups
Intermediate
Biceps ∙ Lats
Scapular retraction
Intermediate
LowerTrapezius ∙ Lats
Asymmetric pull-ups
Intermediate
Biceps ∙ Lats
Negative supine pull-ups
Beginner
Biceps ∙ Lats
