The L-pullup is a challenging bodyweight exercise that targets the lats while also engaging the core, bicep, and forearms. It requires the lifter to maintain an 'L' position with the legs extended straight out in front, parallel to the ground, throughout the pullup movement.
Also Works
BicepsForearms
How to Perform
1
Grab the pullup bar with an overhand grip, slightly wider than shoulder-width apart.
2
Hang with your arms fully extended and your body straight.
3
Engage your lats and biceps to pull your body up towards the bar, keeping your elbows close to your body.
4
Continue pulling until your chin is above the bar.
5
Pause for a moment at the top, then slowly lower your body back down to the starting position.
6
Repeat for the desired number of repetitions.
Pro Tips
•Hold your legs at a 90-degree angle to your torso throughout the entire pull, not just at the top.
•Point your toes and squeeze your quads to keep your legs locked in the L-position.
•Initiate the pull by depressing your shoulder blades before bending your arms.
Common Mistakes
•Letting the legs drop below 90 degrees during the pulling phase, which reduces core engagement.
•Swinging or kipping to initiate the pull instead of performing a strict Pullup from a dead hang.
•Bending the knees slightly to make the hold easier, which changes the lever arm and reduces difficulty.