One arm Australian pull-ups
Biceps - Lats - Lower trapezius - Posterior deltoid - External rotators
- Get into a low bar with bent knees and a pronated grip with one hand.
- Perform a push-up. Try to start the movement by retracting the shoulder blades and complete the repetition when the opposite shoulder touches the bar.
- You can also perform them with straight legs to increase the difficulty.
- Unlike regular pull-ups, Australian pull-ups target the middle and lower trapezius and external rotators, making them beneficial for posture correction, addressing imbalances, and preventing injuries.
Routines
Kass challenge
Advanced
Triceps ∙ Chest ∙ Shoulders ∙ Biceps ∙ Dorsals ∙ Abs
Superseries Estívaliz upper body
Intermediate
Triceps ∙ Chest ∙ Biceps ∙ Shoulders ∙ Dorsals ∙ Trapezius
1 Arm Pull Up Intermediate - Advanced
Intermediate
Biceps ∙ Dorsals ∙ Forearms ∙ Trapezius ∙ Shoulders ∙ Rotators
Back and Biceps Stimulus
Advanced
Biceps ∙ Dorsals ∙ Forearms ∙ Trapezius ∙ Shoulders ∙ Rotators
Rus Strength
Intermediate
Biceps ∙ Dorsals ∙ Shoulders ∙ Triceps ∙ Chest ∙ Quadriceps
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Flag elevations
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Obliques ∙ Lats ∙ AnteriorDeltoid ∙ Biceps ∙ UpperChest ∙ Triceps ∙ Abs ∙ UpperTrapezius
Tick tock on rings
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