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Weighted L-Sit Pull-Up
A weighted variation of the L-sit pull-up where external load is added via a vest or dip belt, increasing the demand on the lats, upper back, and core.
About Exercise
Equipment
Pull-up Bar, , Plates
Difficulty
5/5 •
Primary Muscle Groups
Lats, Abs
Secondary Muscles
Forearms
Popularity Score
2
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
10/10Teres Major
Abs
9/10Rectus Abdominis, Transverse Abdominis
Hip Flexors
7/10Iliopsoas
Biceps
7/10Brachialis, Short Head
Traps
6/10Lower Traps, Mid Traps
Forearms
5/10Flexors
Programming
Typical Rep Range
3-8 reps
Rest Between Sets
120-240 seconds • High CNS demand requires longer rest.
How to Perform
Secure a weight vest or dip belt with plates. Grasp the bar with an overhand grip, hang with arms extended, and raise legs to a horizontal L-position.
- Brace core and maintain the L-sit position.
- Drive elbows down to pull the chin over the bar.
- Keep legs parallel to the floor throughout the movement.
- Lower under control to full arm extension.
- Ensure legs do not drop during the descent.
Coaching Tips
Form Cues
- Drive elbows down
- Keep legs straight
- Core tight
- Control the descent
Breathing
Inhale at the bottom, brace core, and exhale forcefully during the pull.
Tempo
3-1-1
Range of Motion
Full extension at bottom to chin over bar at top; legs remain horizontal.
Safety
Safety Notes
- Ensure weight is secure.
- Stop if lower back strains.
- Requires high shoulder stability.
Spotting
Not recommended; use safeties or drop weight if failing.
Common Mistakes
- Dropping legs
- Swinging
- Shortening ROM
- Rounding shoulders
When to Avoid
- Shoulder impingement
- Lower back pain
- Hernia
Flexibility Needed
- Hamstring flexibility
- Shoulder flexion
Build Up First
- 10+ Bodyweight L-Sit Pull-ups
- Solid L-sit hold
Also known as
Weighted L-Sit Chinup, Weighted L-Sit Chin-Up
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