Exercises / Intermediate
Explosive australian pull-ups
- Biceps
- External Rotators
- Lats
- Lower Trapezius
- Rear Deltoid
Available on Calisteniapp for iOS and Android.
- Level
- Intermediate
- Muscles
- 5
- Equipment
- Low bar
01 / Steps
How to do it
Get into a low bar and with a pronated grip.
Place your body underneath the bar, with your legs bent or extended.
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 a repetition.
02 / Muscles
Muscles worked
Biceps
External Rotators
Lats
Lower Trapezius
Rear Deltoid
03 / Skills
What it trains
How demanding this exercise is for each physical ability.
- Strength35
- Explosivity30
- Technique10
- Cardio5
- Mobility10
Sessions
Sessions with this exercise
Calisteniapp workouts that include this movement.
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Variations and exercises that train similar muscles.
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IntermediateAdvanced tucked planche on rings
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BeginnerIsometric chin-ups
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IntermediateMixed grip pull-ups
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