Intermediate
Explosive australian pull ups
Biceps - External rotators - Lats - Lower trapezius - Posterior deltoid

- 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.
Sessions
You may also like

Fallen tucked front lever
Intermediate
Abs ∙ Biceps ∙ Lats

Skin the cat
Beginner
Abs ∙ Lats ∙ AnteriorDeltoid ∙ UpperChest ∙ HipFlexors

One arm isometric pull-up
Advanced
Biceps ∙ Lats

Australian pull ups
Beginner
Biceps ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid ∙ ExternalRotators

Scapular retraction
Intermediate
LowerTrapezius ∙ Lats

Short supine pull-ups
Beginner
Biceps ∙ Lats