L-sit pull-up

Backhardrepspull-up bar

A pull-up done while holding the straight legs horizontal in front (L position): from the L hang the elbows pull down until the chin clears the bar, then the body lowers to straight arms with the legs kept level.

How to do it

1. Grip the bar overhand about shoulder width and hang with straight arms.
2. Raise the straight legs together until they are horizontal (hips about 90 degrees), toes pointed; the torso leans back slightly to balance under the bar.
3. Draw the shoulder blades down and back, then pull the elbows down toward the ribs until the chin is above the bar, keeping the legs horizontal.
4. Lower slowly (2-3 seconds) to straight arms without letting the legs drop.

Muscles worked

Main: lats, biceps
Supporting: abs, quads, traps, forearms