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
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Swing and quarter turn
Intermediate
Biceps ∙ Obliques ∙ Abs ∙ Forearms ∙ Lats
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Advanced
Biceps ∙ Forearms ∙ Lats
Shoulder shake
Beginner
AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ RearDeltoid ∙ UpperChest ∙ UpperTrapezius ∙ LowerTrapezius ∙ SideDeltoid
Neck and Abs extensions
Beginner
Abs ∙ UpperChest ∙ LowerChest ∙ Lats
Clap pull-ups
Advanced
Biceps ∙ Lats
Advanced support with rotation in rings
Intermediate
Triceps ∙ Biceps ∙ LowerChest ∙ ExternalRotators ∙ Abs
