Beginner
Australian pull ups at home with chairs
Biceps - External rotators - Lower trapezius - Posterior deltoid
- Place two chairs side by side with enough space for your torso to fit in the middle.
- Place each hand on the back of each chair and perform the Australian pull-up movement.
- Try to keep your back straight in relation to your thighs, avoiding letting your hips drop or rise too high.
- The higher the chairs, the greater the difficulty of the exercise.
- This exercise requires you to keep your arms at a 90-degree angle relative to your torso, thus working less on your back and more on the rear deltoid.
You may also like
Archer pull ups n rings
Intermediate
Biceps ∙ Lats
False grip hang with bent arms
Beginner
Biceps ∙ Forearms
Wide grip pull-ups
Intermediate
Biceps ∙ Lats
Swing and quarter turn
Intermediate
Biceps ∙ Obliques ∙ Abs ∙ Forearms ∙ Lats
Partial Hefesto on Rings
Intermediate
Biceps ∙ Forearms ∙ AnteriorDeltoid ∙ LowerChest ∙ Triceps
Lumbar crunch
Beginner
Lumbar ∙ Glutes ∙ Hamstrings ∙ RearDeltoid