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One arm australian pull-ups

Exercise preview

One arm australian 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 with one hand.
  2. Perform a push up.
  3. Try to start the movement by retracting the shoulder blades and complete the repetition when the opposite shoulder touches the bar.
  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 posture correction, addressing imbalances, and preventing injuries.

Exercise demonstration from Calisteniapp, used under licence.