L-Sit Pull-Up
The L-Sit Pull-Up is a compound exercise that mainly works the back, biceps and core, with help from the quads and traps. You'll need: pull up bar.
Required Equipment
L-Sit Pull-Up Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii); Abdominals (rectus abdominis)
Secondary
Quads (quadriceps femoris); Lower Traps (trapezius, lower fibers)
How to do the L-Sit Pull-Up
Grip the pull-up bar with your palms facing forward and hands slightly wider than shoulder-width apart.
Engage your core and lift your legs straight out in front of you parallel to the floor to form an L-shape with your body.
Pull your chest up toward the bar by driving your elbows down and back, maintaining your L-sit position.
Pause briefly at the top when your chin clears the bar, keeping your legs completely still.
Lower yourself back down in a controlled manner until your arms are fully extended while maintaining the L-sit.
L-Sit Pull-Up FAQs
What muscles does the L-Sit Pull-Up work?
The L-Sit Pull-Up mainly works the back, biceps and core, with help from the quads and traps. The main muscles are the latissimus dorsi, biceps brachii and rectus abdominis.
What equipment do you need for the L-Sit Pull-Up?
Pull up bar.
Is the L-Sit Pull-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
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