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The L-Pull-up is a challenging and effective upper body exercise that targets your back, shoulders, arms, and core muscles. This compound movement combines the traditional pull-up with an isometric hold to intensify the workout and engage your muscles from different angles. To perform an L-Pull-up, you start by gripping a pull-up bar with your hands slightly wider than shoulder-width apart, palms facing away from you. From a hanging position, engage your core and lift your legs in front of you until your body forms an "L" shape, with your legs parallel to the ground. While maintaining this position, initiate the pull-up by activating your back muscles and pulling your chest toward the bar. Pause for a second at the top, feeling a strong contraction in your back, and then lower yourself back to the starting position with control. The L-Pull-up is a fantastic exercise for improving your upper body strength, grip, and overall athleticism. It targets your latissimus dorsi (lats) muscles, which are responsible for pulling motions, making it great for building a strong and defined back. Additionally, this exercise engages your biceps, rear shoulders, and upper traps. The core engagement required to hold the L-shape position also helps to strengthen your abs, obliques, and hip flexors. To make the L-Pull-up more challenging, you can add extra resistance using a weight belt or resistance bands. If you're new to pull-ups, you can begin with easier variations, such as assisted pull-ups using a resistance band or a chair for support. Gradually work your way up to performing the L-Pull-up with proper form and control. Remember to prioritize maintaining a stable and engaged core throughout the movement to maximize its benefits. Incorporating L-Pull-ups into your workout routine can help you build upper body strength, increase muscle definition, and enhance your overall fitness level. Challenge yourself and strive for progress by gradually increasing the number of repetitions or attempting more difficult variations of the L-Pull-up.


  • Start by hanging from a pull-up bar with a pronated grip, slightly wider than shoulder-width apart.
  • Engage your core by pulling your shoulder blades down and back.
  • Bend your knees and lift them up towards your chest, forming an 'L' shape with your body.
  • Keep your legs straight and continue pulling your body up until your chin is above the pull-up bar.
  • Slowly lower yourself back down to the starting position, maintaining control and tension in your core.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on scapula retraction and depression to engage the back muscles more effectively.
  • Maintain proper body alignment by keeping your core tight and your legs straight.
  • Start with assisted L-Pull-ups or progressions like knee tucks before attempting the full movement.
  • Engage your biceps by initiating the movement with a slight elbow flexion before pulling up.
  • Practice grip strength exercises such as hanging from a bar or using grip trainers to improve your L-Pull-up grip.
  • Gradually increase the duration of your hang time to build endurance and stability in the L-position.
  • Implement shoulder mobility exercises to improve your range of motion for a better L-Pull-up.
  • Include lat and upper back strengthening exercises like rows and pull-downs in your training routine.
  • Ensure that you have a sturdy bar or pull-up station to perform L-Pull-ups safely.
  • Listen to your body and rest when needed to avoid overtraining and reduce the risk of injury.

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