Ring L-Sit Chin-Up
Brutal upper body & core strength test. Ring L-Sit Chin-Ups demand serious control. Can you master this advanced calisthenics move?
The Ring L-Sit Chin-Up is a compound exercise that mainly works the back and biceps, with help from the core and traps. You'll need: gymnastic rings.
Required Equipment
Ring L-Sit Chin-Up Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii)
Secondary
Abdominals (rectus abdominis); Mid Traps (trapezius, middle fibers)
Ring L-Sit Chin-Up Variations and Alternatives
How to do the Ring L-Sit Chin-Up
Hang from the gymnastic rings with a supinated grip (palms facing towards you), and ensure you have enough clearance from the ground for your legs to extend fully.
Engage your core and raise your legs until they are parallel to the ground, keeping them straight to form an "L" shape with your body. Maintain this L-sit position throughout the exercise.
While keeping your body still and legs raised, pull yourself up by bending your arms until your chin clears the rings. Engage your back muscles and biceps during the movement.
Hold the chin-up position briefly at the top, with your chin over the rings, to ensure full contraction.
Slowly lower yourself back to the starting position, extending your arms fully and keeping your legs raised in the L-sit.
Repeat the movement for the desired number of repetitions and sets, maintaining the L-sit and proper form throughout the exercise.
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Ring L-Sit Chin-Up FAQs
What muscles does the Ring L-Sit Chin-Up work?
The Ring L-Sit Chin-Up mainly works the back and biceps, with help from the core and traps. The main muscles are the latissimus dorsi and biceps brachii.
What equipment do you need for the Ring L-Sit Chin-Up?
Gymnastic rings.
Is the Ring 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 Ring L-Sit Chin-Up go on?
It belongs on pull day in a push/pull/legs routine.
What are some Ring L-Sit Chin-Up variations and alternatives?
Similar exercises include the L-Sit, L-Sit Chin-Up, Ring Archer Pull-Up and Ring Chin-Up.
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