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
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
