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Semi-Australian Pull-Ups (Bent Legs)

Learn how to properly perform the Semi-Australian Pull-Ups (Bent Legs) with this complete demonstration video.

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What is the Semi-Australian Pull-Ups (Bent Legs)?

The semi-australian pull-ups with bent legs are a midway exercise between australian pull-ups and classic pull-ups. They help develop upper body strength while primarily working the back muscles and biceps. Ideal for beginners aiming to progress towards full pull-ups.

How to properly perform the Semi-Australian Pull-Ups (Bent Legs)

  1. Sit at a vertical pull-up machine with your feet flat on the ground.
  2. Grab the bar with an overhand grip, hands slightly wider than shoulder-width apart.
  3. Keep your back straight and pull the bar down until it reaches your chest.
  4. Engage your back muscles at the bottom of the movement.
  5. Raise the bar back up in a controlled manner.
  6. Repeat for the recommended number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
  • Calisthenics
Primary muscle
Secondary muscle(s)
Mechanics type
Required equipment

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