Beginner
Australian pull ups with elbows out
Biceps - External rotators - Lower trapezius - Posterior deltoid
- Perform an Australian pull-up on a low bar with bent legs.
- Try to get your shoulders to the same height as the bar and when bending your arms, bring your elbows outwards, so that there is the least shoulder extension possible.
- This way, we will involve the back muscle to a lesser extent and the work will pass to the muscles of the upper back area.
Sessions
You may also like
Explosive supine pull-ups
Intermediate
Biceps ∙ Lats
Burpee with pull-up
Intermediate
Biceps ∙ Abs ∙ Lats ∙ LowerChest ∙ Triceps ∙ Calves ∙ Glutes ∙ HipFlexors ∙ Lumbar ∙ Quadriceps
Australian pull ups
Beginner
Biceps ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid ∙ ExternalRotators
Bar Swing
Beginner
Biceps ∙ Forearms ∙ Abs ∙ Lats
External shoulder rotation
Beginner
ExternalRotators ∙ LowerTrapezius
Scapular retractions with elevation
Beginner
Lats ∙ LowerTrapezius