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
Scapular retraction on the ground with elevation
Beginner
ExternalRotators ∙ LowerTrapezius ∙ Lumbar ∙ RearDeltoid
Olympic muscle up
Intermediate
Triceps ∙ Abs ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ Biceps
Advanced L-sit on parallel bars
Intermediate
Abs ∙ Triceps ∙ HipFlexors ∙ RearDeltoid ∙ LowerChest
Swing for 540
Intermediate
Biceps ∙ Abs ∙ Forearms ∙ Lats
Ring rollout
Intermediate
Abs ∙ Lats ∙ HipFlexors
L-sit pull-up with supine turn
Intermediate
Biceps ∙ Abs ∙ HipFlexors ∙ Lats ∙ Forearms
