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.
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