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
You may also like
Elbow assisted one arm tucked front lever
Intermediate
Biceps ∙ Obliques ∙ Lats ∙ Abs ∙ HipFlexors
Explosive kettlebell deadlift
Intermediate
Quadriceps ∙ Calves ∙ Lats ∙ Glutes ∙ Hamstrings ∙ Lumbar
Touch and Half turn for 540
Intermediate
Biceps ∙ Abs ∙ Obliques ∙ Lats
Forearms dips
Beginner
Lats
Scapular retraction with body weight on the ground
Beginner
ExternalRotators ∙ LowerTrapezius ∙ RearDeltoid
Elastic band assisted one arm pull-up
Intermediate
Biceps ∙ Lats ∙ Forearms