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

Biceps ∙ Lats ∙ Lower Trapezius ∙ Rear Deltoid ∙ External Rotators ∙ Forearms

Back and biceps hypertrophy

Intermediate

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

Tenerife - Dorsal and biceps

Intermediate

Biceps ∙ Lats ∙ Abs ∙ Lower Trapezius ∙ Rear Deltoid ∙ External Rotators

Galápagos Drop Supersets

Intermediate

Biceps ∙ Lats ∙ Lower Trapezius ∙ Rear Deltoid ∙ External Rotators ∙ Triceps

Front Lever Preparation

Intermediate

Abs ∙ Biceps ∙ Lats ∙ Hip Flexors ∙ Lower Trapezius ∙ Rear Deltoid

Yamcha - Upperbody for beginners

Beginner

Triceps ∙ Lower Chest ∙ Biceps ∙ Lats ∙ Lower Trapezius ∙ Rear Deltoid

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