Intermediate
Explosive australian chin ups
Biceps - Lats - Lower trapezius - Posterior deltoid - External rotators
- Get into a low bar with an overhand grip, with your body underneath the bar and your legs bent or straight.
- Perform an explosive arm flexion, so that your chest reaches the bar and you can separate your hands from it.
- Extend your arms again to complete one repetition.
You may also like
Wide grip pull-ups
Intermediate
Biceps ∙ Lats
Neutral pull-ups
Intermediate
Biceps ∙ Lats
Negative flag
Advanced
Biceps ∙ Triceps ∙ Abs ∙ AnteriorDeltoid ∙ Lats ∙ Obliques ∙ UpperChest ∙ UpperTrapezius
180º side vault
Intermediate
Triceps ∙ AnteriorDeltoid ∙ LowerChest ∙ Biceps ∙ Lats ∙ HipFlexors ∙ Abs
Active mobility of shoulder flexion on the ground
Beginner
AnteriorDeltoid ∙ Lats
Asymmetrical Australin pull-ups
Beginner
Biceps ∙ LowerTrapezius ∙ RearDeltoid ∙ Lats ∙ ExternalRotators