PlanWorkouts

Exercise 3418 · REF d1GgzTU

L-Pull-Up exercise animation

L-Pull-Up

Category
Back
Equipment
Body Weight
Target
Lats

The L-pull-up holds the legs straight out in front through the entire pulling motion, which adds a serious core and hip flexor demand on top of the usual lat and bicep work. Most people find their abs give out before their back does, which is exactly the point — it turns a back exercise into a combined back-and-core test. A hard progression once standard pull-ups are solid.

How to Do the L-Pull-Up

  1. Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
  2. Hang with your arms fully extended and your body straight.
  3. Engage your lats and biceps to pull your body up towards the bar, keeping your elbows close to your body.
  4. Continue pulling until your chin is above the bar.
  5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The L-Pull-Up primarily targets the Lats, with Biceps as the primary synergist muscle group, along with the Forearms.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Lats Exercises

Back Pec Stretch Back Pec Stretch Body Weight · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Band Close-Grip Pulldown Band Close-Grip Pulldown Band · Lats Band Fixed Back Close Grip Pulldown Band Fixed Back Close Grip Pulldown Band · Lats Band Fixed Back Underhand Pulldown Band Fixed Back Underhand Pulldown Band · Lats Band Kneeling One Arm Pulldown Band Kneeling One Arm Pulldown Band · Lats

Equipment Alternatives

Don't have body weight? These target the same lats with different equipment.

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Barbell Bent Arm Pullover Barbell Bent Arm Pullover Barbell · Lats

FAQ

What muscles does the L-Pull-Up work?
The L-Pull-Up primarily targets the lats, with the biceps and forearms assisting.
What equipment do I need for the L-Pull-Up?
The L-Pull-Up is done with no equipment — just body weight.
What's a good alternative to the L-Pull-Up?
If you don't have access to the space or setup it needs, the Alternate Lateral Pulldown targets the same lats using cable instead.