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 Pull Up (L Sit)#
- 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, Upper back, Abs
- Secondary: Biceps, Forearms, 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.
