Intermediate
Reversed ring fly
Lateral deltoid - External rotators - Posterior deltoid - Lower trapezius
- Place the rings at hip height and get into an Australian pull-up position.
- Attempting to keep your arms straight, perform a lateral opening until your torso reaches the height of the rings.
- Return to the starting position to complete one repetition.
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Australian typewriter pull-ups
Beginner
Biceps ∙ ExternalRotators ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid
Kettlebell ballistic row
Intermediate
Quadriceps ∙ Biceps ∙ Lats ∙ LowerTrapezius
Mesías sequence
Advanced
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Calves ∙ ExternalRotators ∙ Forearms ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ LowerTrapezius ∙ Lumbar ∙ Obliques ∙ Quadriceps ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ Tibialis ∙ Triceps ∙ UpperChest ∙ UpperTrapezius
Australian pull ups with elbows out
Beginner
Biceps ∙ ExternalRotators ∙ LowerTrapezius ∙ RearDeltoid
Shoulder rotation
Beginner
AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ UpperChest ∙ LowerTrapezius ∙ UpperTrapezius ∙ SideDeltoid ∙ Triceps
Low traps pull
Beginner
Lats ∙ RearDeltoid ∙ Triceps ∙ LowerTrapezius