Back · Bodyweight
L Sit Chin-up
How to do the l sit chin-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
- Weighted reps
- Movement
- VerticalPull
- Mechanic
- Compound
How to do it
Hang from a bar with an underhand, shoulder-width grip and lift your legs straight out to an L-sit. Holding that position, pull your chest toward the bar, then lower under control while keeping your legs up the whole time.
- 1Lats and biceps pulling while your abs and hip flexors hold the L-sit
- 2Legs staying level and straight throughout each rep
- 3A controlled lower with no swing
Common mistakes
- Letting your legs drop out of the L-sit
- Swinging or kipping to get your chin up
- Shrugging your shoulders up at the top
Muscles worked
The l sit chin-up mainly works the biceps and lats, with the forearms, lower traps, upper abs, lower abs, hip flexors, mid traps, and rear delts assisting.
- BicepsPrimary
- LatsPrimary
- ForearmsSupport
- Lower TrapsSupport
- Upper AbsSupport
- Lower AbsSupport
- Hip FlexorsSupport
- Mid TrapsSupport
- Rear DeltsSupport
- QuadsMinor
Kovo programs the l sit chin-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.