> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.

# Tuck pullup

> Intermediate · Dynamic · Bilateral. Strength

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Also known as: Chair pullup, Tuck L-sit pullup.

| | |
| - | - |
| **Difficulty** | Intermediate |
| **Velocity** | Dynamic |
| **Symmetry** | Bilateral |
| **Athlete** | Louis |
| **Video length** | 18 s |

## 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

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  <Columns cols={2}>
    <Card title="Primary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Back</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Biceps</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Forearms</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Chest</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Serratus anterior</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Abs</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Obliques</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Pelvis</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Quadriceps</li></ul></Card>
    <Card title="Secondary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Hip adductors</li></ul></Card>
  </Columns>
</div>

<Accordion title="Individual muscles" icon="list">
  * Latissimus dorsi
  * Teres major
  * Biceps brachii (short head)
  * Brachialis
  * Brachioradialis
  * Lower trapezius
  * Serratus anterior
  * Pectoralis minor
  * Rhomboid major
  * Middle trapezius
</Accordion>

## Equipment

<div className="not-prose" style={{display: "grid", gridTemplateColumns: "repeat(auto-fill, minmax(10rem, 1fr))", gap: "0.75rem"}}><a href="/collections/equipment/rings" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00b.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=b8d3912667105288799fb9d25919e936" alt="Rings" noZoom className="m-0 w-full h-full object-contain" width="237" height="234" data-path="images/equipment/q00b.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Rings</span></a><a href="/collections/equipment/pullup-bar" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q005.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=11546367fadbabfd528e34c28fff76b3" alt="Pullup bar" noZoom className="m-0 w-full h-full object-contain" width="206" height="283" data-path="images/equipment/q005.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Pullup bar</span></a><a href="/collections/equipment/monkey-bars" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00v.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=fa48b9c6f1e9b6018d065db2529e630d" alt="Monkey bars" noZoom className="m-0 w-full h-full object-contain" width="302" height="278" data-path="images/equipment/q00v.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Monkey bars</span></a><a href="/collections/equipment/hangboard" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00s.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=524fe72e1ef769cca24262938ac26bf1" alt="Hangboard" noZoom className="m-0 w-full h-full object-contain" width="294" height="233" data-path="images/equipment/q00s.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Hangboard</span></a><a href="/collections/equipment/doorway-or-unstable-pullup-bar" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q01r.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=bf0db9dc947f00509faf280b7f8c6fc4" alt="Doorway or unstable pullup bar" noZoom className="m-0 w-full h-full object-contain" width="349" height="282" data-path="images/equipment/q01r.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Doorway or unstable pullup bar</span></a></div>

## Appears in

<div className="not-prose rounded-2xl border border-gray-200 dark:border-gray-800 px-5 py-4 flex flex-col gap-4"><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="dumbbell" size={16} /> Strength</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/strength/back" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Back</a><a href="/collections/strength/chest" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Chest</a><a href="/collections/strength/biceps" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Biceps</a><a href="/collections/strength/forearms" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Forearms</a><a href="/collections/strength/abs" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Abs</a><a href="/collections/strength/obliques" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Obliques</a><a href="/collections/strength/pelvis" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Pelvis</a><a href="/collections/strength/quadriceps" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Quadriceps</a><a href="/collections/strength/hip-adductors" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Hip adductors</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="person" size={16} /> Joint movements</div><div style={{flex: "1 1 18rem", display: "flex", flexDirection: "column", gap: "0.5rem"}}><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Elbow</span><a href="/collections/joint-movements/elbow-flexion" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />flexion</a></div><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Shoulder</span><a href="/collections/joint-movements/shoulder-extension-downward" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />extension downward</a></div><div className="flex gap-4 text-xs text-gray-500 dark:text-gray-400"><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} /> trains</span><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} /> stretches</span></div></div></div></div>

## Progressions

<Columns cols={3}>
  <Card title="L-sit pullup" img="https://mintcdn.com/openmovement/8P9v7hq8gCkvmVqE/images/exercises/e06i.jpg?fit=max&auto=format&n=8P9v7hq8gCkvmVqE&q=85&s=f9cf31d5a9b7fcf9ea082211192fe8ae" href="/exercises/l-sit-pullup-e06i" width="320" height="320" data-path="images/exercises/e06i.jpg">Advanced</Card>
</Columns>

## Regressions

<Columns cols={3}>
  <Card title="Pullup" img="https://mintcdn.com/openmovement/8P9v7hq8gCkvmVqE/images/exercises/e085.jpg?fit=max&auto=format&n=8P9v7hq8gCkvmVqE&q=85&s=49fa1adbae056832488d58a09b833f67" href="/exercises/pullup-e085" width="320" height="320" data-path="images/exercises/e085.jpg">Intermediate</Card>
  <Card title="Neutral grip pullup" img="https://mintcdn.com/openmovement/HEkm5v6rSDyOaCLR/images/exercises/e0hv.jpg?fit=max&auto=format&n=HEkm5v6rSDyOaCLR&q=85&s=7be52cf433c3b194c388ed8b7c2f00eb" href="/exercises/neutral-grip-pullup-e0hv" width="320" height="320" data-path="images/exercises/e0hv.jpg">Intermediate</Card>
  <Card title="Chinup" img="https://mintcdn.com/openmovement/HEkm5v6rSDyOaCLR/images/exercises/e0hw.jpg?fit=max&auto=format&n=HEkm5v6rSDyOaCLR&q=85&s=b846db94899130c0fb605d24b0e71b7d" href="/exercises/chinup-e0hw" width="320" height="320" data-path="images/exercises/e0hw.jpg">Intermediate</Card>
  <Card title="Rings pullup" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e11t.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=73d305c34ad0b9aa60c5891529d6504a" href="/exercises/rings-pullup-e11t" width="320" height="320" data-path="images/exercises/e11t.jpg">Intermediate</Card>
</Columns>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <Card title="Weighted chinup" img="https://mintcdn.com/openmovement/C5MvCdZlQGzP5T4h/images/exercises/e1ai.jpg?fit=max&auto=format&n=C5MvCdZlQGzP5T4h&q=85&s=ce2ad9edf33400c490826c98259e2b9e" href="/exercises/weighted-chinup-e1ai" width="320" height="320" data-path="images/exercises/e1ai.jpg">Intermediate</Card>
    <Card title="Weighted pullup" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e12l.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=12ccf4dd7a16d9b08e24ff623e9a7980" href="/exercises/weighted-pullup-e12l" width="320" height="320" data-path="images/exercises/e12l.jpg">Intermediate</Card>
    <Card title="Hanging knees to elbows" img="https://mintcdn.com/openmovement/HEkm5v6rSDyOaCLR/images/exercises/e0ja.jpg?fit=max&auto=format&n=HEkm5v6rSDyOaCLR&q=85&s=179dcf0748dabb233ff32ac41a632947" href="/exercises/hanging-knees-to-elbows-e0ja" width="320" height="320" data-path="images/exercises/e0ja.jpg">Intermediate</Card>
    <Card title="L-sit ice-cream maker" img="https://mintcdn.com/openmovement/9Q5h2q8IU-lkWVKY/images/exercises/e05r.jpg?fit=max&auto=format&n=9Q5h2q8IU-lkWVKY&q=85&s=f4424d7e741144412d1e5b2748688d3a" href="/exercises/l-sit-ice-cream-maker-e05r" width="320" height="320" data-path="images/exercises/e05r.jpg">Elite</Card>
    <Card title="Wrist-grab one-arm pullup" img="https://mintcdn.com/openmovement/ez-Z6MjOTdC-Snkx/images/exercises/e0sy.jpg?fit=max&auto=format&n=ez-Z6MjOTdC-Snkx&q=85&s=cb21e561fd49bb9703395f9afd7c59df" href="/exercises/wrist-grab-one-arm-pullup-e0sy" width="320" height="320" data-path="images/exercises/e0sy.jpg">Intermediate</Card>
  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/tuck-pullup-e119). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
</Note>


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