L-sit pull-up exercise
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L-sit pull-up



Exercise details

  • Target muscle: Latissimus Dorsi
  • Synergists: Brachialis, Brachioradialis, Biceps Brachii, Pectoralis Minor, Teres Major, Posterior Deltoid, Infraspinatus, Rhomboids, Teres Minor, Middle and Lower Trapezius, Levator Scapulae
  • Dynamic stabilizer: Triceps Brachii (long head only)
  • Important isometric stabilizers: Rectus Abdominis, Obliques, Iliopsoas, Tensor Fasciae Latae, Sartorius, Pectineus, Rectus Femoris, Adductor Longus, Adductor Brevis
  • Mechanics: Compound
  • Force: Pull

Starting position

  1. Hang from a pull-up bar using an overhand (pronated) grip, with your arms a little wider than shoulder-width apart.
  2. Keeping your legs straight, flex your hips 90 degrees so that your torso and legs create the shape of the letter ‘L’.

Execution

  1. Maintaining the L-shape, exhale as you pull your body up until your chin rises above the bar.
  2. Hold for a count of two and squeeze your back and biceps.
  3. Inhale as you slowly lower your body back to the starting position.
  4. Repeat the L-sit pull-up for the prescribed number of repetitions.

Comments and tips

  • Use the L-sit pull-up, an advanced compound bodyweight exercise, to build size and strength in your upper body and core.
  • Keeping your hips flexed in the L-shape activates your hip flexors, which are exercised isometrically. It also forces increased isometric activation of your rectus abdominis and obliques.
  • Before trying the L-sit pull-up, try doing pull-ups with flexed hips and knees. This is easier because it keeps the center of gravity closer to your body. Once you are comfortable with performing pull-ups with flexed hips and knees, graduate to the L-sit pull-up.
  • See also the floor L-sit.

L-sit pull-up video

Sources

ExRx.net, Joint Articulations



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