Weighted australian pull ups - Exercise level intermediate

Intermediate

Weighted australian pull ups

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

Get into a low bar with a pronated grip.
Use a weight vest or similar and place your body under the bar, with your legs bent or straight.
Perform a push-up until your chest reaches the bar and extend your arms again to complete one repetition.

Routines

Luffy Weighted Thrust

Intermediate

Biceps ∙ Dorsals ∙ Rotators ∙ Trapezius ∙ Shoulders

Disc Weighted Pull

Intermediate

Biceps ∙ Dorsals ∙ Rotators ∙ Trapezius ∙ Shoulders

Pear Compensación y Postura Lastrada

Intermediate

Biceps ∙ Rotators ∙ Trapezius ∙ Shoulders ∙ Dorsals ∙ Buttocks

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Fallen tucked flag

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Obliques ∙ Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Lats ∙ Triceps ∙ UpperChest ∙ UpperTrapezius

Neutral pull-ups

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Biceps ∙ Lats

Back clap pull-ups

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Biceps ∙ Lats

Shoulder-assisted one arm pull-up

Advanced

Biceps ∙ Forearms ∙ Lats

Flag grip familiarization

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Obliques ∙ AnteriorDeltoid ∙ Biceps ∙ Lats ∙ UpperChest ∙ UpperTrapezius ∙ Triceps