Beginner
Australian switching typewriter pull ups
Biceps - Posterior deltoid - External rotators - Lats - Lower trapezius
- Get into a low bar with your knees bent and a pronated grip.
- Perform a push-up.
- Once you are up, move from side to side, flexing one arm and extending the opposite without lowering your head.
- You can also perform them with straight legs to increase the difficulty.
- Unlike regular pull-ups, Australian pull-ups target the middle and lower trapezius and external rotators, making them beneficial for correcting posture, addressing imbalances, and preventing injuries.
You may also like
Negative jump-asissted muscle up
Beginner
Biceps ∙ Triceps ∙ Lats ∙ LowerChest
Neutral pull ups on rings
Intermediate
Biceps ∙ Lats
Asymmetric pull-ups
Intermediate
Biceps ∙ Lats
Double lunge with burpee and pull-up
Intermediate
Biceps ∙ Abs ∙ Calves ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ Lumbar ∙ Quadriceps ∙ Triceps
Advanced fallen tucked front lever
Intermediate
Abs ∙ Lats
Tornado swing and switch
Beginner
Biceps ∙ Forearms ∙ Abs ∙ Lats