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

Triceps ∙ Anterior Deltoid ∙ Upper Chest ∙ Biceps ∙ Abs ∙ Lats

Superseries Estívaliz upper body

Intermediate

Triceps ∙ Anterior Deltoid ∙ Serratus ∙ Upper Chest ∙ Upper Trapezius ∙ Biceps

1 Arm Pull Up Intermediate - Advanced

Intermediate

Biceps ∙ Lats ∙ Forearms ∙ Lower Trapezius ∙ Rear Deltoid ∙ External Rotators

Back and Biceps Stimulus

Intermediate

Biceps ∙ Lats ∙ Forearms ∙ Lower Trapezius ∙ Rear Deltoid ∙ External Rotators

Rus Strength

Intermediate

Biceps ∙ Lats ∙ Triceps ∙ Lower Chest ∙ Anterior Deltoid ∙ Quadriceps

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