Back · Pull Up Bar
L-sit Pull-up
How to do the l-sit pull-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Pull Up Bar
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Row
- Mechanic
- Compound
How to do it
Hang from the bar and lift your legs to an L-sit. Keeping the legs up, pull your chest toward the bar, then lower back down under control while maintaining the L-sit position.
- 1Lats and upper back pulling, while the abs and hip flexors work hard to hold the L-sit.
Common mistakes
- Letting the legs drop, swinging/kipping, or shrugging the shoulders up at the top.
Muscles worked
The l-sit pull-up mainly works the lats and biceps, with the forearms, lower traps, upper abs, lower abs, mid traps, rear delts, and hip flexors assisting.
- LatsPrimary
- BicepsPrimary
- ForearmsSupport
- Lower TrapsSupport
- Upper AbsSupport
- Lower AbsSupport
- Mid TrapsSupport
- Rear DeltsSupport
- Hip FlexorsSupport
Kovo programs the l-sit 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 April 2026.