L-sit Pullups
Explanatory Video
Description
A combination of a pullup and an L-sit, targeting the back, arms, and core simultaneously.
Difficulty & Category
Advanced
Dynamic
Affected Muscles
Latissimus Dorsi
Rectus Abdominis
Biceps Brachii
Teres Major
Transversus Abdominis
Rhomboid Major
Trapezius (Middle)
Trapezius (Lower)
Body Areas
Back
Core
Arms
Equipment
Pull-Up Bar
High Bar
Similar Exercises
A pullup performed on rings while holding an L-sit, targeting the core, back, and arms.
Dynamic
Advanced
Ring pullups are a challenging variation of the traditional pullup, performed using gymnastic rings. This exercise not only targets the back and arms but also engages stabilizer muscles due to the instability of the rings.
To perform a ring pullup, start by gripping the rings with a neutral grip, palms facing each other. Hang with your arms fully extended and your body straight. Pull yourself up by engaging your back and arm muscles, bringing your chest towards the rings. Keep your core tight to maintain stability. Lower yourself back to the starting position with control.
Dynamic
Intermediate
The Tucked L-Sit is an isometric hold that builds core strength and scapular depression. To perform it, place your hands on the floor or parallettes. Press down firmly to lift your hips off the ground, keeping your arms completely locked. Pull your knees toward your chest as high as possible while keeping your back as straight as you can. Focus on keeping your shoulders away from your ears by depressing your scapula throughout the hold.
Isometric
Intermediate
Regressions
An exercise where you pull yourself up to a bar, engaging the back, arm, and shoulder muscles.
Dynamic
Intermediate
Last updated: 3/8/2026