Intermediate

One arm Australian pull-ups

Biceps - Lats - Lower trapezius - Posterior deltoid - External rotators

One arm Australian pull-ups
  • 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.

Sessions

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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