L Pull-Up

Muscles worked

Setup

1. Grip the pull-up bar with an overhand (pronated) grip, slightly wider than shoulder-width.
2. Hang with arms fully extended in a dead hang, pulling your shoulder blades down and back to engage the lats.
3. Raise your legs straight out in front of you until they are parallel to the floor, forming a 90-degree 'L' shape with your torso.
4. Engage your quadriceps to keep your knees locked and point your toes forward.

How to do it

1. Maintain the rigid 'L' position and exhale as you pull your chest toward the bar by driving your elbows down toward your ribs.
2. Continue the pull until your chin clearly passes the bar, keeping your legs perfectly horizontal throughout the ascent.
3. Inhale as you lower your body back to the starting dead hang with a controlled 2-3 second tempo.
4. Ensure your legs do not drop below parallel at any point during the repetition.

Form checklist

• Keep legs perfectly straight and parallel to the floor; do not let them sag.
• Avoid using momentum or swinging the legs to assist the pull.
• Maintain a proud chest and neutral neck, avoiding the urge to reach with the chin.
• Keep the core and quads under constant tension to stabilize the lower body.

Pro tips

• Squeeze your legs together as hard as possible to create 'irradiation,' which increases neural drive and overall strength.
• Think about pulling the bar down to your chest rather than pulling your body up to maximize lat recruitment.
• If your hip flexors cramp, focus on pulling your belly button toward your spine to better engage the deep abdominals.

Make it harder

• Add a 2-second pause at the top of the movement with your chin over the bar.
• Perform the exercise using a weighted vest or by holding a small dumbbell between your feet.

Frequently asked

What muscles does the l pull-up work?

The l pull-up primarily targets the biceps, lats, and rhomboids, and also works the abs, deltoids, erector spinae, and forearms as secondary muscles.

What equipment do you need for the l pull-up?

The l pull-up uses pull up bar.

Is the l pull-up good for beginners?

The l pull-up is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Band Bent Over One Arm KickbackBeginner · biceps, lats, rhomboids, and trapezius
• Biceps Table RowIntermediate · biceps, lats, and rhomboids
• Front LeverAdvanced · biceps, erector spinae, lats, and rhomboids
• Side Step RowIntermediate · biceps, lats, rhomboids, and trapezius