Back · Bodyweight
L Pull-up
How to do the l pull-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- Reps
- Movement
- VerticalPull
- Mechanic
- Compound
How to do it
Hang from a pull-up bar and raise your legs straight out in front of you into an L shape. Holding that leg position, pull your chest toward the bar, then lower under control without letting the legs drop.
- 1Lats and upper back driving the pull while the abs and hip flexors hold
- 2the L
- 3Legs staying level and locked out in front of you
- 4A strong squeeze of the shoulder blades at the top
Common mistakes
- Letting the legs drop as you pull
- Swinging or kipping to cheat the rep
- Shrugging the shoulders up at the top
Muscles worked
The l pull-up mainly works the lats and biceps, with the forearms, lower traps, upper abs, lower abs, hip flexors, mid traps, and rear delts assisting.
- LatsPrimary
- BicepsPrimary
- ForearmsSupport
- Lower TrapsSupport
- Upper AbsSupport
- Lower AbsSupport
- Hip FlexorsSupport
- Mid TrapsSupport
- Rear DeltsSupport
- QuadsMinor
Kovo programs the l pull-up for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.