Perform a horizontal pulling movement that brings your body into a straight, face-up position while the lats and upper-back muscles produce the pull and the core holds the body rigid.
How to do the Front Lever Pull#
- Grip a pull-up bar or gymnastic rings with an overhand grip and hang with your body fully extended.
- Brace your core and pull your shoulder blades down and together to initiate the movement.
- Drive your torso up while extending hips and legs so your body becomes parallel to the ground and aligned from head to heels.
- Hold the horizontal position briefly while maintaining full-body tension.
- Lower yourself back to a dead hang in a controlled manner before repeating.
Muscles worked#
- Primary: Lats (Latissimus Dorsi), Abs (Rectus Abdominis), Upper back (Rhomboids & Middle Trapezius)
- Secondary: Biceps (Biceps Brachii), Rear delts (Posterior Deltoid), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Lower back (Erector Spinae), Glutes (Gluteus Maximus)
Common mistakes#
- Allowing the hips to sag or the body to pike instead of staying straight.
- Pulling primarily with the arms rather than initiating with scapular retraction.
- Bending the knees or tucking the legs during the pull.
- Using momentum or kipping instead of a slow, controlled ascent and descent.
