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L Pull-Up Alternative

12 substitute exercises that target the same muscles

1
Ring Knee Tuck Row demonstration

Ring Knee Tuck Row
2
Overhead Slam demonstration

Overhead Slam
3
Plank Push-Up Row demonstration

Plank Push-Up Row
4
Front Lever demonstration

Front Lever
5
Hanging Toes to Bar demonstration

Hanging Toes to Bar
6
Dumbbell Renegade Row demonstration

Dumbbell Renegade Row
7
Seated Chin-Up (Legs Elevated) demonstration

Seated Chin-Up (Legs Elevated)
8
Muscle-Up demonstration

Muscle-Up
9
Front Plank to Toe Tap demonstration

Front Plank to Toe Tap
10
Band One-Arm Twisting Seated Row demonstration

Band One-Arm Twisting Seated Row
11
Dumbbell Rollout demonstration

Dumbbell Rollout
12
Seated Pull-Up (Legs Elevated) demonstration

Seated Pull-Up (Legs Elevated)

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the L Pull-Up trains

Primary Latissimus Dorsi Rectus Abdominis

Secondary Biceps Brachii Deltoid Anterior Obliques Rhomboids

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