A hanging vertical pull performed while holding the legs straight out in an L position that primarily works the latissimus dorsi and also challenges the core. It combines a strict pull-up with an isometric L-sit hold.
How to do the L-Sit Pull Up#
- Grip the bar with a shoulder-width overhand grip and hang with your legs extended forward so your body forms an L shape, legs parallel to the floor.
- Brace your core and depress the shoulder blades to stabilize the torso before the pull.
- Drive your elbows down and back to pull your chest toward the bar until your chin clears it.
- Hold the top briefly while keeping the legs horizontal and the torso rigid.
- Lower yourself under control back to the dead hang while maintaining the L-sit, then repeat.
Muscles worked#
- Primary: Lats (Latissimus Dorsi), Upper back (Rhomboids & Middle Trapezius), Abs (Rectus Abdominis)
- Secondary: Biceps (Biceps Brachii), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Hip flexors (Iliopsoas (Hip Flexors))
Common mistakes#
- Allowing the legs to sag and lose the L position.
- Using momentum or kipping instead of strict pulling.
- Raising the shoulders toward the ears instead of initiating from the scapula.
- Pulling mostly with the arms instead of engaging the back and driving the elbows.
