Movement overview

The L Pull-Up is an advanced bodyweight exercise that combines a pull-up with an isometric hold in an L-sit position. This exercise targets the upper back, biceps, core, and hip flexors, demanding significant strength and stability.

Step-by-step cues

1. Start by hanging from a pull-up bar with an overhand grip, hands shoulder-width apart.
2. Engage your core and lift your legs to form a 90-degree angle at the hips, creating an 'L' shape with your body.
3. Keep your legs straight and parallel to the ground throughout the movement.
4. Pull yourself up by engaging your back and biceps until your chin is above the bar.
5. Lower yourself back to the starting position in a controlled manner while maintaining the L-sit position.
6. Repeat for the desired number of repetitions.

Technical tips

• Ensure your core is engaged throughout to maintain the L-sit position.
• Focus on controlled movements to maximize muscle engagement and reduce injury risk.
• If you struggle with the L-sit position, practice leg raises separately to build strength.
• Keep your shoulders down and back to avoid unnecessary strain on the neck.
• Breath steadily; exhale as you pull up and inhale as you lower down.
• Start with fewer reps or use assistance bands if needed, gradually increasing difficulty as you gain strength.