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Australian switching typewriter pull-ups

Exercise preview

Australian switching typewriter pull-ups

Advanced10 repsNo jumping

Muscles worked

BicepsRear shouldersRotator cuffLatsMid back

You need

Low bar

How to do it

  1. Get into a low bar with your knees bent and a pronated grip.
  2. Perform a push up.
  3. Once you are up, move from side to side, flexing one arm and extending the opposite without lowering your head.
  4. You can also perform them with straight legs to increase the difficulty.
  5. 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.