Upper back · Body weight · Advanced
How to do Back Lever
The back lever is a challenging bodyweight exercise performed on a pull-up bar, requiring significant strength, balance, and body control. It targets the upper back and also engages the biceps, forearms, and core.
- Primary muscle
- Upper back
- Equipment
- Body weight
- Level
- Advanced
- Category
- Back
How to do Back Lever, step by step
- Start by hanging from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
- Engage your core and pull your shoulder blades down and back.
- Bend your knees and tuck them towards your chest.
- Slowly lift your legs up, keeping them straight, until your body is parallel to the ground.
- Hold this position for a few seconds, then slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
Back Lever works your upper back as the main mover, with help from your biceps, forearms and core.
Track Back Lever in SPLYT
Back Lever is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
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