10 Best L-pull-up Alternatives for Limited Equipment

The L-pull-up is done hanging. Ranked closest by our scoring: Rocky Pull-ups/pulldowns, Weighted Pull Ups and Bench Pull-ups. Five harder versions, among them the Pull-up and the Rocky Pull-up Pulldown, are listed below as progressions rather than swaps.

L-pull-upWatch the L-pull-up

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the L-pull-up

The steps for the L-pull-up itself, so you can judge how close each substitute below really is.

Lats, with biceps, forearms · Bodyweight · Intermediate · Compound

  1. Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
  2. Hang with your arms fully extended and your body straight.
  3. Engage your lats and biceps to pull your body up towards the bar, keeping your elbows close to your body.
  4. Continue pulling until your chin is above the bar.
  5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
  6. Repeat for the desired number of repetitions.

The 10 Best L-pull-up Alternatives

10 substitutes, ranked by how closely each one matches the L-pull-up on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Rocky Pull-ups/pulldowns

    1. Rocky Pull-ups/pulldowns

    99% match

    Lats · Intermediate · Compound

    A straight swap when you want to keep working the lats.

    • Other
    How to perform it
    1. Grab the pull-up bar with the palms facing forward using a wide grip.
    2. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
    3. Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
    4. After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
    5. Now repeat the same movements as described above except this time your torso will remain straight as you go up and the bar will touch the back of the neck instead of the upper chest. Tip: Use the head to lean forward slightly as it will help you properly execute this portion of the exercise.
    6. Once you have lowered yourself back down to the starting position, repeat the exercise for the prescribed amount of repetitions in your program.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: pull-up, the same as the L-pull-up
    • Primary muscle: lats, the same as the L-pull-up
    • Equipment: bodyweight only, the same as the L-pull-up
    • Body position: hanging, the same as the L-pull-up
  2. Weighted Pull Ups

    2. Weighted Pull Ups

    99% match

    Lats · Advanced · Compound

    Pick this when you want a harder version that still works the lats.

    • Other
    How to perform it
    1. Attach a weight to a dip belt and secure it around your waist. Grab the pull-up bar with the palms of your hands facing forward. For a medium grip, your hands should be spaced at shoulder width. Both arms should be extended in front of you holding the bar at the chosen grip.
    2. You'll want to bring your torso back about 30 degrees while creating a curvature in your lower back and sticking your chest out. This will be your starting position.
    3. Now, exhale and pull your torso up until your head is above your hands. Concentrate on squeezing yourshoulder blades back and down as you reach the top contracted position.
    4. After a brief moment at the top contracted position, inhale and slowly lower your torso back to the starting position with your arms extended and your lats fully stretched.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: pull-up, the same as the L-pull-up
    • Primary muscle: lats, the same as the L-pull-up
    • Equipment: bodyweight only, the same as the L-pull-up
    • Body position: hanging, the same as the L-pull-up
  3. Bench Pull-upsPlay demonstration

    3. Bench Pull-ups

    99% match

    Lats · Intermediate · Compound

    It uses the same equipment and still works the lats.

    • Bodyweight
    How to perform it
    1. Position yourself under a bar or a sturdy horizontal surface that is at chest height.
    2. Grab the bar or surface with an overhand grip, slightly wider than shoulder-width apart.
    3. Hang with your arms fully extended and your body straight.
    4. Pull your chest towards the bar or surface by squeezing your shoulder blades together and bending your elbows.
    5. Continue pulling until your chin is above the bar or surface.
    6. Lower yourself back down to the starting position with control.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: pull-up, the same as the L-pull-up
    • Primary muscle: lats, the same as the L-pull-up
    • Equipment: bodyweight only, the same as the L-pull-up
    • Body position: hanging, the same as the L-pull-up

  4. Progression

    4. Pull-up

    99% match

    Lats · Advanced · Compound

  5. 5. Pullups

    99% match

    Lats · Intermediate · Compound

L-pull-up FAQ

What muscles does L-pull-up work?

The L-pull-up primarily targets the lats (latissimus dorsi) and teres major while the biceps and posterior deltoid assist. Holding the legs at 90 degrees increases rectus abdominis and hip-flexor engagement to stabilize the torso; initiate each rep with scapular depression to maximize lat drive.

What is the best bodyweight alternative to L-pull-up?

A band-assisted L-pull-up is the closest bodyweight alternative because it preserves the L-position and vertical-pull mechanics while reducing load. Use a looped band under your feet, brace your core, and pull chest to bar to practice the same lat-first movement pattern.

Work Up or Down From This Exercise

Harder progressions

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