The L-Pull Up

How to do the exercise

The L-Pull Up is an advanced pull-up variation that combines upper body strength with core control. It challenges your lats, biceps, and abs at the same time and is a perfect progression for athletes who want to take their pull-ups to the next level. Here’s how to perform the L-Pull Up correctly:

1. Starting Position

Hang from the bar with your hands about shoulder-width apart and arms fully extended. Engage your core and lift your legs until your feet point forward and your hips are at a 90-degree angle. Keep your legs straight and toes pointed to maintain tension.

2. Pulling Phase

From the L-sit position, pull your chest toward the bar by driving your elbows down and back. Keep your legs locked in the horizontal position throughout the movement to avoid losing core tension. Focus on controlled motion and avoid swinging.

3. Top Position

At the top, your lower chest should be close to the bar while your legs remain in the L-position. Squeeze your lats, biceps, and abs to stabilize the hold before starting the descent.

4. Lowering and Repeat

Slowly lower yourself back to the full hang while keeping your legs up. Maintain constant core engagement and repeat for the desired number of reps. Over time, aim to increase the number of clean repetitions without losing form.

Recommended Equipment for L-Pull Ups

Pull Up Station - For maximum stability and safe progress in Pull Ups, Dips, and Muscle Ups.

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Dip Bars – For optimal wrist alignment and a greater range of motion.

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Liquid Chalk – For grip and security during the exercise.

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Wrist Wraps – To stabilize your wrists, especially during longer sessions.

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Benefits of the exercise

The L-Pull Up is a powerful bodyweight exercise with multiple benefits:

• Develops pulling strength in lats and biceps while demanding strong core activation

• Improves body control and stability by holding the L-sit position throughout the movement

• Enhances coordination between upper body and core for advanced calisthenics skills

• Acts as a stepping stone toward more complex static holds and pulling variations

This makes the L-Pull Up an essential exercise for advanced athletes and a great challenge for anyone looking to progress beyond regular pull-ups.

Main muscles used

The L-Pull Up mainly targets:

• Latissimus dorsi (back)

• Biceps

• Core muscles (abs and hip flexors)

• Forearms and grip

By combining pulling and core work, the L-Pull Up ensures balanced strength development and superior body control.

If you're looking for other exercises, check out our Youtube video:

Mistakes to avoid

Common mistakes when performing the L-Pull Up include:

• Dropping the legs: Keep your feet at hip height throughout the movement to maintain proper form.

• Swinging the body: Avoid momentum – perform each rep with control.

• Arching the lower back: Keep your core tight to prevent unnecessary strain.

• Partial range of motion: Pull all the way until your chin clears the bar for full benefit.

• Holding breath: Remember to breathe steadily to maintain endurance and control.

Progress gradually by combining L-sit holds and pull-up strength work until you can execute the L-Pull Up with clean form.

Discover more Exercises

Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:

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Phil

Hi, I’m Phil, the founder of GORNATION. I brought the brand to life in 2015 with a clear mission: to create a premium brand for Calisthenics, something that didn’t exist before. I live and breathe this sport, doing calisthenics myself since 2013. My vision is to unite 1 million people around the world through calisthenics, building a strong, supportive community. I'm happy that you're part of that!