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
You may also like
Advanced tucked front lever elevations
Intermediate
Abs ∙ Biceps ∙ Lats ∙ RearDeltoid
Dips with rotation on rings
Intermediate
Triceps ∙ ExternalRotators ∙ LowerChest ∙ AnteriorDeltoid
540
Advanced
Biceps ∙ Lats ∙ Forearms
Negative prone pull-ups
Beginner
Biceps ∙ Lats
L front pull to pull-up
Advanced
Biceps ∙ Forearms ∙ Abs ∙ HipFlexors ∙ Lats
Hefesto negatives
Advanced
Biceps ∙ AnteriorDeltoid ∙ LowerChest
