Muscle groups

Back, Biceps


Engage in Controlled Explosive Australian Pull-Ups, a dynamic calisthenics exercise targeting the muscles of the back, arms, and core. Begin by positioning yourself beneath a horizontal bar, grasping it with an overhand grip, hands slightly wider than shoulder-width apart. Extend your legs forward and maintain a straight body position. Initiate the movement by explosively pulling your chest towards the bar while simultaneously driving your hips upwards, creating momentum. Maintain control as you reach the top position, then lower yourself down with control to the starting position. Focus on explosive power during the upward phase and controlled descent to maximize muscle engagement and strength development. This exercise enhances upper body strength and power while improving control and coordination.

Movement Group


Required Equipment


Progressions And Regressions