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
Front lever raises
Intermediate
Biceps ∙ Abs ∙ Lats ∙ RearDeltoid
Hefesto with feet on the ground
Intermediate
Biceps ∙ AnteriorDeltoid ∙ LowerChest ∙ Triceps ∙ Forearms
Elastic band assisted hefesto
Intermediate
Biceps ∙ AnteriorDeltoid ∙ Forearms ∙ LowerChest ∙ Triceps
Traps pull
Beginner
Biceps ∙ ExternalRotators ∙ LowerTrapezius ∙ RearDeltoid ∙ SideDeltoid
Bicep curl on rings
Intermediate
Biceps ∙ AnteriorDeltoid
Wide pull-up with neutral turn
Intermediate
Biceps ∙ Forearms ∙ Lats