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Back Lever

Main
Upper back
Secondary
BicepsForearmsCore
Equipment
Body weight
Level
Advanced
Movement
Core isometric

How to do it

  1. Start by hanging from a pull up bar with an overhand grip, hands slightly wider than shoulder width apart.
  2. Engage your core and pull your shoulder blades down and back.
  3. Bend your knees and tuck them towards your chest.
  4. Slowly lift your legs up, keeping them straight, until your body is parallel to the ground.
  5. Hold this position for a few seconds, then slowly lower your legs back down to the starting position.
  6. Repeat for the desired number of repetitions.

Same movement

See back
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Log every set of Back Lever and watch your best climb, week by week.

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Exercise data: exercises-dataset (MIT) by Hasan Emir Yıldırım