Australian pull-ups

Description

1. Lie down under a high bar or suspension bar, positioned at an appropriate height.
2. Position yourself on your back under the bar, gripping the bar with a supinated grip (palms facing you).
3. Adjust your position so that your body is aligned straight from head to toe. Arms should be fully extended, shoulders stabilized, and legs aligned with the rest of the body.
4. Bend your elbows and pull your chest towards the bar, contracting your back muscles. Imagine you're trying to bring your shoulder blades together.
5. Hold the contraction at the top of the movement for a moment to maximize muscle activation.
6. Slowly return to the starting position, extending your elbows.

Muscles

Primary muscles

• Front deltoid
• Biceps
• Lats

Secondary muscles

• Trapezius

Description and images from the open wger exercise database, licensed CC BY-SA 4.0 (authors: wger.de, jptjptjptjpt, PaukOne). Translations by Calix are shared under the same license. Muscle diagrams: wger project (AGPL-3.0).