Australian typewriter pull-ups
Biceps - External Rotators - Lats - Lower Trapezius - Rear 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
Knee raises with support
Abs ∙ HipFlexors ∙ Lats
Scapular retractions with elevation
Lats ∙ LowerTrapezius
Half front lever
Abs ∙ Lats ∙ Biceps
Lumbar short crunches
Lumbar ∙ RearDeltoid
Neck and abs extensions
Abs ∙ UpperChest ∙ LowerChest ∙ Lats
Shoulder rotation
AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ UpperChest ∙ LowerTrapezius ∙ UpperTrapezius ∙ SideDeltoid ∙ Triceps