Australian pull-ups

Biceps - Lats - Lower Trapezius - Rear Deltoid - External Rotators

Australian pull-ups
  • 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

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