Ring Wide L-Sit Pull-Up

Technique

How to perform Ring Wide L-Sit Pull-Up

1. Adjust the rings so they hang slightly wider than shoulder‑width apart and high enough that you can clear the floor when hanging.
2. Grasp the rings with an overhand grip, arms fully extended, and actively pull the handles outward to create lateral tension.
3. Lift both legs together until they form a 90‑degree angle with your torso, locking your knees and pointing your toes to establish a strong L‑sit.
4. Keep your core braced and shoulders depressed; this is your starting position.
5. Exhale as you pull your chest toward the rings, continuing to drive the handles apart so your elbows track down and slightly out while maintaining the horizontal L‑sit.
6. Pause briefly at the top when your chin clears the rings, squeezing your lats, upper back, and core without allowing your legs to drop.
7. Inhale as you lower yourself under control, extending your elbows and keeping outward tension on the rings until your arms are fully straight and your body returns to the initial wide‑ring L‑sit hang.
8. Repeat for the prescribed repetitions, ensuring constant lateral ring tension, a stable core, and smooth, controlled movement throughout.

GymDaze demonstration

Watch Ring Wide L-Sit Pull-Up

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Rhomboid Major.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.