One arm australian pull-ups

Biceps - Lats - Lower Trapezius - Rear 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

Intermediate

Upper Chest ∙ Lower Chest ∙ Lats ∙ Upper Trapezius ∙ Lower Trapezius ∙ Biceps

Superseries Estívaliz upper body

Intermediate

Upper Chest ∙ Lower Chest ∙ Lats ∙ Upper Trapezius ∙ Lower Trapezius ∙ Biceps

1 Arm Pull Up Intermediate - Advanced

Intermediate

Lats ∙ Upper Trapezius ∙ Lower Trapezius ∙ Biceps ∙ Triceps ∙ Forearms

Back and Biceps Stimulus

Intermediate

Lats ∙ Upper Trapezius ∙ Lower Trapezius ∙ Biceps ∙ Triceps ∙ Forearms

Rus Strength

Intermediate

Lats ∙ Upper Trapezius ∙ Lower Trapezius ∙ Glutes ∙ Quadriceps ∙ Hamstrings

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