Beginner
Australian typewriter pull-ups
Biceps - External rotators - Lats - Lower trapezius - Posterior deltoid
- Get into a low bar with bent knees and a pronated grip.
- Perform repetitions by bringing your chin to one of your hands each time, while fully extending the other arm.
- Once you are up, switch sides, flexing the other arm and extending the opposite one without lowering your head.
- Return to the starting position and repeat starting on the other side.
- You can also perform them with your legs extended to increase the difficulty.
- Unlike regular pull-ups, Australian pull-ups target the middle and lower trapezius as well as the external rotators, making them beneficial for correcting posture, addressing imbalances, and preventing injuries.
You may also like
Partial supine push-ups with elbows forward
Intermediate
Biceps
Lumbar short crunches
Beginner
Lumbar ∙ RearDeltoid
Wrist assisted one arm tucked front lever with
Intermediate
Biceps ∙ Obliques ∙ Abs ∙ Lats ∙ HipFlexors
Swing and half turn
Intermediate
Biceps ∙ Obliques ∙ Abs ∙ Forearms ∙ Lats
1 arm kettlebell row
Intermediate
Biceps ∙ Lats ∙ Lumbar ∙ RearDeltoid ∙ LowerTrapezius
Lats extension with crossed hands
Beginner
Lats