Skip to main content
Also known as: Chair pullup, Tuck L-sit pullup.

​
Technique

  1. Start in a Straight-arm hang position and bring your knees up towards your chest.
  2. Engage your scapulas and pull yourself up until your chin goes past your hands.
  3. Lower yourself back down to the starting position with control.

​
Muscles

Strength

Primary

  • Back
  • Biceps
  • Forearms
  • Chest
  • Serratus anterior
  • Abs
  • Obliques
  • Pelvis
  • Quadriceps

Secondary

  • Hip adductors
  • Latissimus dorsi
  • Teres major
  • Biceps brachii (short head)
  • Brachialis
  • Brachioradialis
  • Lower trapezius
  • Serratus anterior
  • Pectoralis minor
  • Rhomboid major
  • Middle trapezius

​
Equipment

Rings
Rings
Pullup bar
Pullup bar
Monkey bars
Monkey bars
Hangboard
Hangboard
Doorway or unstable pullup bar
Doorway or unstable pullup bar

​
Appears in

Joint movements
Elbowflexion
Shoulderextension downward
trains stretches

​
Progressions

e06i

L-sit pullup

Advanced

​
Regressions

e085

Pullup

Intermediate
e0hv

Neutral grip pullup

Intermediate
e0hw

Chinup

Intermediate
e11t

Rings pullup

Intermediate
e1ai

Weighted chinup

Intermediate
e12l

Weighted pullup

Intermediate
e0ja

Hanging knees to elbows

Intermediate
e05r

L-sit ice-cream maker

Elite
e0sy

Wrist-grab one-arm pullup

Intermediate
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.