Back · Bodyweight
Ring L-Sit Chin-up
How to do the ring 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
- Expert
- Logged as
- Weighted reps
- Movement
- VerticalPull
- Mechanic
- Compound
How to do it
Grab a pair of rings with an underhand grip and hang with your arms straight. Lift your legs out in front to a parallel L-sit, hold them there, and pull your chest up to the rings keeping the L shape. Lower back to the hang under control without dropping your legs.
- 1Lats and biceps pulling your chest to the rings
- 2Core and hip flexors holding your legs locked at parallel
- 3Shoulders staying down and away from your ears
Common mistakes
- Letting your legs drop out of the L as you pull
- Swinging or kipping to get up
- Arching your lower back instead of keeping your pelvis tucked
Muscles worked
The ring l-sit chin-up mainly works the lats, biceps, upper abs, lower abs, and hip flexors, with the forearms, obliques, mid traps, lower traps, quads, glutes, and rear delts assisting.
- LatsPrimary
- BicepsPrimary
- Upper AbsPrimary
- Lower AbsPrimary
- Hip FlexorsPrimary
- ForearmsSupport
- ObliquesSupport
- Mid TrapsSupport
- Lower TrapsSupport
- QuadsSupport
- GlutesSupport
- Rear DeltsSupport
- TricepsMinor
- Front DeltsMinor
- Tibialis AnteriorMinor
Kovo programs the ring 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.