Are you looking to change up your exercise routine and gain the strength of your upper body? Australian pull-ups are a great option to achieve this! This workout is great for those who are new to the sport and can be performed with minimal or no equipment.
In this guide, we’ll show you how to properly execute an Australian pull up and provide some tips on how to make the most of this powerful move.
What are Australian pull ups?
Australian pull ups are a type of chin up that is performed with a pronated (overhand) grip. The exercise is often used as a replacement for the traditional chin up, as it targets the muscles of the back and arms to a greater extent.
The Australian pull up gets its name from the country of origin, where it was first developed and popularized. The exercise was created as a way to improve the chin up, by adding an element of resistance.
The Australian pull up is performed by holding onto a bar with an overhand grip, while your body is slanted and keeping both legs on the ground and then pulling the body up until the chest just touches the bar. The exercise can be performed with either one arm or two arms, depending on the preference of the individual.
If you are looking for a more challenging exercise than the traditional chin up, then the Australian pull up may be right for you. Give it a try and see how it can help you build the back and arm muscles you desire.
What muscles do Australian pullups work?
Australian pullups work your upper body muscles in a great way. They target your lats, biceps, and triceps, as well as your core. And, they’re a great exercise for building the endurance and strength that you need.
So, what muscles do Australian pullups work?
Your lats are the primary muscle group worked during Australian pullups. These large, triangular muscles are located on the sides of your back and are responsible for pulling your arms down.
Your biceps are also worked during Australian pullups. The muscles located at the upper arm’s front are engaged when you bend your elbows.
Your triceps are worked to a lesser extent during Australian pullups. These muscles are located on the back of your upper arms and are responsible for straightening your elbows.
Your core muscles, including your abs, are also engaged during Australian pullups. These muscles work to stabilize your body and prevent you from swinging during the exercise.
In the end, Australian pullups are a good exercise that will work those upper-body muscles. They’re also an excellent exercise to increase strength and endurance.
How to do Australian pull ups
Australian pull ups are a type of calisthenics exercise that can be performed using just your bodyweight. They are a great way to build muscle and strength and can be done practically anywhere.
To do Australian pull ups, start by finding a sturdy bar or other object that you can grip with both hands. Set your hands wide apart, and then extend your legs towards the front.
While keeping your core tight, lower your body slowly so that the chin stays at a level to the bar. Then, you can explosively raise yourself till your chest is level with the bar. Then, lower yourself and repeat the exercise for a total of repetitions.
Here’s a video to show you how to do the Australian Pull ups:
If you are new to Australian pull ups, it may be helpful to start with an easier variation. You could use an elevated surface like a bench or a box as this will help you get used to the movement while reducing the amount of bodyweight you use.
Once you have mastered the basic Australian pull up, there are a number of ways you can make it more challenging. For example, you can try doing them with one arm or with a wider grip.
The benefits of Australian pull ups
Australian pull ups are a great way to improve your upper body strength and tone your back and shoulders. They are also a great exercise for your core muscles. Here are some of the benefits of Australian pull ups:
Australian pullups are great at improving your upper body strength all while toning your shoulders and back. They are also great at working your core. The following are some of the benefits of Australian Pull ups.
- They work your entire upper body.
Australian pull ups work your back, shoulders, and arms all at once. This makes them a great exercise for increasing your upper body strength.
- They tone your back and shoulders.
Australian pull ups are a great way to tone your back and shoulders. They help to build muscle and definition in these areas.
- They are good for your core muscles.
Australian pull ups help to strengthen your core muscles. This can help to improve your posture and help to prevent back pain.
- They are superb for beginners.
Australian pull ups are great for people who are just starting out with their fitness journey . They are a simple exercise that can be done at home with just a bar and do not require any of the bulky and expensive equipment.
- They are a great exercise for all fitness levels.
Australian pull ups are splendid for people of all fitness levels. They can be done with little or no equipment for beginners and veterans can step it up with weighted vest to get more out of this simple yet effective exercise.
How to Incorporate Australian Pull Up into your Workout Routine
Australian pull ups are a great way to add a new dimension to your workout routine and they are a great exercise for working the muscles of the back, shoulders and arms.
Here are some tips on how to incorporate Australian pull ups into your workout routine:
- Start with a warm up.
Before you start your Australian pull ups, it’s important to warm up your muscles. A good way to do this is by doing some cardio such as cycling or jogging. This helps you to increase your heart rate and get your muscles ready to ease into the exercise.
- Use an overhand grip.
When performing Australian pull ups, make sure to use an overhand grip. This means that your palms will be facing away from you as you grip the bar. This grip will work your back and shoulder muscles more effectively.
- Pull yourself up slowly.
When you pull yourself up during Australian pull ups, do so slowly and controlled. This will help to work your muscles more effectively and also help to prevent injury.
- Focus on your form.
It’s important to maintain good form when doing Australian pull ups. Make sure to keep your back straight and your chin above the bar. Avoid swinging your body or using momentum to pull yourself up.
No matter how you do this exercise, you will also want to make sure you keep your back straight and your core engaged. This exercise is a great way to work your back, shoulders, and arms all at the same time. It is also a great exercise for your core.
- Do multiple sets.
For best results, do multiple sets of Australian pull ups. Start with 2-3 sets of 8-12 repetitions. As you get stronger, you can increase the number of sets and repetitions that suit your fitness level.
Australian pull ups are excellent as they add a new and challenging dimension to your workout routine. By following the above tips, you can make sure that you’re doing them safely and effectively all while getting the most out of the Australian Pull Ups.
The best exercises to pair with Australian pull ups
First, let’s start with the basics. Australian pull ups are a great exercise for your back and shoulders. They’re also great for working your core. So, if you’re looking for an exercise that will help you build strength and definition in those areas, Australian pull ups are a great option.
Now, when it comes to pairing exercises with Australian pull ups, there are a few different options. You can either do them as a part of a full-body workout, or you can focus on specific muscle groups.
If you’re looking to do a full-body workout, then you’ll want to pair Australian pull ups with other exercises that work your whole body. This could include exercises like squats, lunges, and push ups.
But, if you’re looking to focus on specific muscle groups, then you’ll want to pair Australian pull ups with exercises that target those muscles. For example, if you’re looking to work your back, then you might want to do Australian pull ups with rows or lat pull downs.
Now let’s take a look at some of the best exercises to pair with Australian pull ups so that you can get a full body workout.
1. Chin Ups
One of the best exercises to pair with Australian pull ups is the chin up. This exercise works the same muscles as the pull up, but it also helps to build up the muscles in your back and shoulders. This is a great exercise to add to your routine if you’re looking to increase your strength and size.
2. Shoulder Press
Another great exercise to pair with Australian pull ups is the shoulder press. This exercise helps to build up the muscles in your shoulders, which can be helpful if you’re looking to improve your posture. In addition, this exercise also helps to improve your core strength.
3. Deadlifts
Finally, another great exercise to pair with Australian pull ups is the deadlift. This exercise targets your lower back and works all of the muscles in your back and legs, and it’s a great way to build up your overall strength. If you’re looking to add this exercise to your routine, make sure that you start light and work your way up. You could also try the Banded Deadlifts that provides more resistance.
These are just a few of the best exercises to pair with Australian pull ups to achieve a full body workout. If you’re looking to get the most out of your workout, make sure to include these exercises in your routine.
The different variations of Australian pull ups
Whether you call them Australian pull ups, commandos, or strict pull ups, this exercise is a great way to build upper body strength. Here’s a look at the different variations of this exercise and how to do them.
The standard pull up is performed with an overhand grip, palms facing away from you. Start by hanging from a bar with your hands shoulder-width apart. Pull yourself up until your chin is over the bar. Lower yourself back down to the starting position and repeat.
If you can’t do a standard pull up, you can try the assisted pull up. This is done by holding on to a bar with an overhand grip and placing your feet on an elevated surface, like a chair or bench. As you pull yourself up, your legs will help you out. You can also try out and use some resistance bands to help you with that pull ups.
The chin up is similar to the pull up, but it’s performed with an underhand grip, palms facing toward you. Start by hanging from a bar with your hands shoulder-width apart. Pull yourself up until your chin is over the bar. Lower yourself back down to the starting position and repeat.
The wide-grip pull up is performed with a wide, overhand grip. Start by hanging from a bar with your hands wider than shoulder-width apart. Pull yourself up until your chin is over the bar. Lower yourself back down to the starting position and repeat.
The close-grip pull up is performed with a close, underhand grip. Start by hanging from a bar with your hands close together. Pull yourself up until your chin is over the bar. Lower yourself back down to the starting position and repeat.
The commando pull up is a variation of the pull up that’s performed with an overhand grip and one hand placed behind your back. Start by hanging from a bar with your hands shoulder-width apart. Pull yourself up until your chin is over the bar. As you lower yourself back down, reach back and touch your hand to the bar. Repeat on the other side.
Australian pull ups are a great way to build upper body strength. There are many different variations of this exercise, so you can find one that fits your fitness level. Give them a try and see how you do!
Final Thoughts
The Australian pull up is a great exercise for people who are looking to work on their upper body strength. The exercise can be performed with either one arm or two arms, depending on the preference of the individual. Australian pullups are a great way to work your upper body muscles and they are also a great exercise for building strength and endurance.
Overall, Australian pullups are a great way to work your upper body muscles. They target your lats, biceps, and triceps, as well as your core. And, they’re a great exercise for building strength and endurance. If you’re looking for a challenging yet rewarding exercise, look no further than the Australian pullup.
FAQs
Will Australian pullups help with regular pullups?
Australian pullups are generally performed with a greater range of motion than regular pullups, which may help to increase strength and improve technique.
Do Australian Pullups work biceps?
Yes, Australian pullups work biceps because they are a compound exercise that targets multiple muscle groups, including the biceps. Australian pullups are a great exercise for building overall strength and muscle mass.
How effective are Australian Pull ups?
Australian pull ups are a great way to tone and strengthen your back muscles. They are also effective for improving your posture.
