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Australian archer pull-ups

Exercise preview

Australian archer pull-ups

Advanced10 repsNo jumping

Muscles worked

BicepsLatsMid backRear shouldersRotator cuff

You need

Low bar

How to do it

  1. Get into a low bar with bent knees and a pronated grip.
  2. Perform repetitions by bringing your chin to one of your hands each time, while fully extending the other arm.
  3. You can also perform them with straight legs to increase the difficulty.
  4. Unlike regular pull ups, Australian pull ups target the middle and lower trapezius and external rotators, making them beneficial for correcting posture, addressing imbalances, and preventing injuries.

Exercise demonstration from Calisteniapp, used under licence.