L Pull Up


This exercise involves performing a pull-up while keeping your body in an L-shape, with your legs straight out in front of you. It targets the core muscles as well as the back and arms.

Muscle Group

Equipment Required

L-Pull-Up Instructions

  1. Find a sturdy horizontal bar that can support your weight.
  2. Stand underneath the bar and reach up to grab it with both hands, palms facing away from you.
  3. Hang from the bar with your arms fully extended and your feet off the ground.
  4. Engage your shoulder blades and pull your chest towards the bar, keeping your elbows close to your body.
  5. Continue pulling until your chin is above the bar.
  6. Lower yourself back down to the starting position with control.
  7. Repeat for desired number of repetitions.

L-Pull-Up Form & Visual

L Pull Up

L-Pull-Up Benefits

  • Strengthens core muscles
  • Improves balance and stability
  • Increases upper body and arm strength
  • Improves flexibility in hamstrings and hip flexors
  • Enhances overall body control and coordination

L-Pull-Up Muscles Worked

  • Lats
  • Biceps
  • Forearms
  • Shoulders
  • Core

L-Pull-Up Variations & Alternatives

  • Wide-grip pull-up
  • Close-grip pull-up
  • Assisted pull-up
  • Chin-up
  • Neutral-grip pull-up