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Advanced Pull: L Sit Chin Up & Close Grip Pull Up

A 45-minute pull session at advanced level. 10 video-guided movements — including L Sit Chin Up and Close Grip Pull Up — using bodyweight, dumbbells. Follow along with demo clips, timed rests and set logging.

45 min 10 exercises

The workout

  1. 1

    L Sit Chin Up

    4 × 6

    Perform a strict chin-up while holding an L-sit position. Works lats, biceps, and core.

  2. 2

    Close Grip Pull Up

    4 × 8

    Pull yourself up with a close, supinated grip until your chin clears the bar. Works lats and biceps.

  3. 3

    Lever T Bar Row

    4 × 10

    Row the weight towards your sternum, squeezing your shoulder blades together. Works lats, rhomboids, and traps.

  4. 4

    Landmine One Arm Bent Over Row

    4 × 10

    Hinge at the hips and pull the landmine handle towards your hip. Works lats, rhomboids, and core stability.

  5. 5

    Dumbbell Bent Over Single Arm Row

    4 × 12

    Keep your back flat and pull the dumbbell towards your hip, squeezing your shoulder blade. Works lats and mid-back.

  6. 6

    Ring Inverted Row

    4 × 15

    Pull your chest towards the rings, keeping your body straight and core engaged. Works upper back and biceps.

  7. 7

    Ring Rear Delt Row

    4 × 15

    Pull hands wide, focusing on squeezing rear deltoids. Works rear deltoids and upper back.

  8. 8

    Dumbbell Prone Incline Twist Curl

    4 × 12

    Lie prone on an incline bench and curl dumbbells, twisting palms up at the top. Works biceps and forearms.

  9. 9

    Dumbbell Standing Reverse Curl

    4 × 15

    Keep elbows tucked and curl dumbbells with an overhand grip, focusing on the forearms. Works brachialis, brachioradialis, and biceps.

  10. 10

    Dumbbell Concentration Curl

    4 × 12

    Brace your elbow against your thigh and slowly curl the dumbbell, squeezing the bicep. Works biceps.

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Exercise guidance is educational only. Adjust to your fitness level and any injuries, and consult a qualified professional before starting a new program.

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