Australian pull-ups with suspension straps
Adjust the suspension straps to your desired height; the lower the straps, the harder the exercise. Grasp the handles with an overhand or neutral grip, extend your arms fully, and position your body in a straight line from head to heels, forming an angle with the floor.
- Equipment
- Equipment
- Difficulty
- Advanced
- Focus Area
- Back
- Injury risk
- Low
Primary muscles
- Latissimus Dorsi
- Rhomboids
- Trapezius (middle/lower)
- Biceps Brachii
Secondary muscles
- Posterior Deltoid
- Brachialis
- Brachioradialis
- Erector Spinae
- Rectus Abdominis
- Obliques
Target muscles
- back
- arms
- shoulder
How to perform
- 1
Adjust the suspension straps to your desired height; the lower the straps, the harder the exercise.
- 2
Grasp the handles with an overhand or neutral grip, extend your arms fully, and position your body in a straight line from head to heels, forming an angle with the floor.
- 3
Engage your core and glutes to maintain a rigid plank position, preventing your hips from sagging or arching your lower back.
- 4
Pull your chest towards the handles by retracting your shoulder blades and bending your elbows, keeping them relatively close to your body.
- 5
Squeeze your shoulder blades together at the top of the movement.
- 6
Slowly and with control, extend your arms to lower your body back to the starting position, maintaining tension.
Safety & form
Train smart. Read these notes before adding heavy load.
