L-Sit Pull Up

How to do it

1. Grip a pull-up bar with palms forward at about shoulder-width.
2. Hang, then lift the straight legs in front until they are level with the floor.
3. Hold the L shape and pull the chest up toward the bar.
4. Continue until the chin passes over the bar, legs still level.
5. Lower slowly to straight arms without dropping the legs.

Tips

• Point the toes and lock the knees to keep the legs straight.
• Bend the knees to 90 degrees if the legs drop, then build to straight legs.

Common mistakes

• Letting the legs sink lower with every rep.
• Swinging the legs to help the pull.

Muscles worked by the L-Sit Pull Up

• Lats (upper) Primary23%
• Lats (lower) Primary16%
• Biceps (long head) Secondary7%
• Hip flexors Secondary7%
• Lower traps Secondary7%
• Biceps (short head) Secondary6%
• Rhomboids Secondary6%
• Lower abs Secondary5%
• Brachialis Secondary5%
• Rear delts Minor4%
• Forearm flexors Minor4%
• Mid traps Minor4%
• Upper abs Stabilizer3%
• Rotator cuff Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Holding the legs out adds a hip flexor and ab hold. Pulling the body up to a bar is shoulder adduction and extension led by the lats, with the elbow flexors and lower traps doing a large share; the core holds the body still.

L-Sit Pull Up alternatives

Same equipment

• Close Grip Pull UpPull-up bar

Different equipment

• Smith Machine Pull UpSmith machine
• Ring Pull UpRings

Easier

• Kipping Pull UpPull-up bar
• Assisted Pull UpMachine

No equipment

• Pull UpBodyweight

Make it easier

• Kipping Pull UpPull-up bar
• Close Grip Pull UpPull-up bar
• Pull UpBodyweight
• Smith Machine Pull UpSmith machine

Similar exercises

• Explosive Pull UpPull-up bar
• Negative Pull UpPull-up bar
• Weighted Pull UpPull-up bar

Frequently asked questions

What muscles does the L-Sit Pull Up work?

Mainly the lats (upper) and lats (lower). The biceps (long head), hip flexors, lower traps, biceps (short head), rhomboids, lower abs and brachialis assist.

Is the L-Sit Pull Up good for beginners?

The L-Sit Pull Up is rated advanced. If you are new, learn the Kipping Pull Up first and build up from there.

What is a good alternative to the L-Sit Pull Up?

For example the Kipping Pull Up, Assisted Pull Up and Close Grip Pull Up. They train mostly the same muscles, some with different equipment.

Sources

• Youdas et al. 2010, JSCR 24(12):3404-3414 (pull up, chin up)

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