How to do the L-pull-up
L-pull-up is an advanced multi-joint compound pulling exercise targeting the Lats in the Back region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Biceps and Forearms.
L-pull-up demonstration · © GymiaFit
L-pull-up at a glance
- Primary muscles
- Lats
- Secondary muscles
- Biceps, Forearms
- Equipment
- Body Weight
- Level
- Advanced
- Type
- Compound (multi-joint)
- Force
- Pull
L-pull-up step by step
- 1Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
- 2Hang with your arms fully extended and your body straight.
- 3Engage your lats and biceps to pull your body up towards the bar, keeping your elbows close to your body.
- 4Continue pulling until your chin is above the bar.
- 5Pause for a moment at the top, then slowly lower your body back down to the starting position.
- 6Repeat for the desired number of repetitions.
L-pull-up — questions
What muscles does the L-pull-up work?
The L-pull-up primarily targets the Lats. It also recruits the Biceps, Forearms as secondary movers.
What equipment do I need for the L-pull-up?
None — the L-pull-up uses your bodyweight only, so it works at home with nothing but floor space.
Is the L-pull-up suitable for beginners?
It is classed as advanced. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the L-pull-up?
Archer Pull Up, Bench Pull-ups, Chin-up train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the L-pull-up demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.