Chaos-Band L-Sit Chin-Up
The Chaos-Band L-Sit Chin-Up is a compound exercise that mainly works the back and biceps, with help from the core. You'll need: pull up bar and resistance bands.
Required Equipment
Chaos-Band L-Sit Chin-Up Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii)
Secondary
Abdominals (rectus abdominis); Obliques
How to do the Chaos-Band L-Sit Chin-Up
Why: This one isn't for the faint of heart, and it's certainly not easy. It will force you to remove any kipping or rocking from your chin up. Build up to it—if you dare.
How to Do It:
Set up your chaos band overhead.
Grab on, and pull your legs up to where you create a 90 degree bend through the hips. Maintain this position.
Pull your elbows back and down to bring your chin up to the band. Squeeze the abs and core tight, aiming not to move any other part of the body.
If the leg hold feels too difficult, tuck your knees back towards your chest. You’ll still be working your abs, with less pull of gravity.
Sets and Reps: Do 3 sets of 4 to 6 reps
Chaos-Band L-Sit Chin-Up FAQs
What muscles does the Chaos-Band L-Sit Chin-Up work?
The Chaos-Band L-Sit Chin-Up mainly works the back and biceps, with help from the core. The main muscles are the latissimus dorsi and biceps brachii.
What equipment do you need for the Chaos-Band L-Sit Chin-Up?
Pull up bar and resistance bands.
Is the Chaos-Band L-Sit Chin-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Chaos-Band L-Sit Chin-Up go on?
It belongs on pull day in a push/pull/legs routine.
Training calculators
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