Australian pull ups
Biceps - Lats - Lower trapezius - Posterior deltoid - External rotators
![Australian pull ups](https://cdn.calisteniapp.com/images/exercise/full/EX049.jpg)
- 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
![Wide pull-up with neutral turn](https://cdn.calisteniapp.com/images/exercise/full/EX400.jpg)
Wide pull-up with neutral turn
Intermediate
Biceps ∙ Forearms ∙ Lats
![Isometric half-way supine pull-ups](https://cdn.calisteniapp.com/images/exercise/full/EX201.jpg)
Isometric half-way supine pull-ups
Beginner
Biceps ∙ Lats
![Hefesto with feet on the ground](https://cdn.calisteniapp.com/images/exercise/full/EX177.jpg)
Hefesto with feet on the ground
Intermediate
Biceps ∙ AnteriorDeltoid ∙ LowerChest ∙ Triceps ∙ Forearms
![Isometric supine pull-ups](https://cdn.calisteniapp.com/images/exercise/full/EX051.jpg)
Isometric supine pull-ups
Beginner
Biceps ∙ Lats
![Australian pull ups at home with a table](https://cdn.calisteniapp.com/images/exercise/full/EX514.jpg)
Australian pull ups at home with a table
Beginner
Biceps ∙ ExternalRotators ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid
![Floor row with elastic band](https://cdn.calisteniapp.com/images/exercise/full/EX395.jpg)
Floor row with elastic band
Beginner
Biceps ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid