Ring L Sit Chin Up

Muscles worked

Setup

1. Adjust the rings to a height that allows for a full hang without your feet touching the floor.
2. Grip the rings with a supinated (palms facing you) or neutral grip, keeping wrists straight.
3. Hang with arms fully extended and shoulders depressed (active hang).
4. Lift your legs until they are parallel to the floor, forming a 90-degree 'L' shape with your torso.

How to do it

1. Exhale and pull your chest toward the rings, maintaining the rigid L-sit position throughout the entire ascent.
2. Pull until your chin is above the level of your hands, keeping the rings close to your body.
3. Inhale as you lower yourself back to the starting position with a controlled 2-3 second eccentric phase.
4. Maintain the 90-degree leg angle even at the bottom of the movement before starting the next rep.

Form checklist

• Keep legs perfectly straight and toes pointed to maintain tension.
• Do not allow the legs to drop below horizontal during the pulling phase.
• Avoid 'kipping' or using leg momentum to assist the pull.
• Ensure the shoulders stay down and away from the ears to protect the rotator cuffs.

Pro tips

• Squeeze your quads and glutes as hard as possible; a rigid lower body makes the L-sit feel lighter and more stable.
• Allow the rings to rotate naturally from a supinated grip at the bottom to a neutral grip at the top to optimize bicep recruitment and joint comfort.
• Think about pulling your elbows into your back pockets to maximize lat contraction.

Make it harder

• Add a 2-second pause at the top of each rep with the rings touching your chest.
• Perform the movement with a weighted vest to increase the resistance on both the pull and the core hold.

Frequently asked

What muscles does the ring l sit chin up work?

The ring l sit chin up primarily targets the abs, biceps, lats, and trapezius, and also works the obliques and serratus anterior as secondary muscles.

What equipment do you need for the ring l sit chin up?

The ring l sit chin up uses suspension trainer.

Is the ring l sit chin up good for beginners?

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

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