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Australian typewriter pull-ups

Exercise preview

Australian typewriter pull-ups

Advanced10 repsNo jumping

Muscles worked

BicepsRotator cuffLatsMid backRear shoulders

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. Once you are up, switch sides, flexing the other arm and extending the opposite one without lowering your head.
  4. Return to the starting position and repeat starting on the other side.
  5. You can also perform them with your legs extended to increase the difficulty.
  6. Unlike regular pull ups, Australian pull ups target the middle and lower trapezius as well as the external rotators, making them beneficial for correcting posture, addressing imbalances, and preventing injuries.

Exercise demonstration from Calisteniapp, used under licence.