Upper back · Body weight · Advanced
How to do Front Lever Reps
The front lever is an advanced calisthenics exercise that targets the upper back, core, and shoulders. It requires significant strength, body control, and coordination to maintain a horizontal position while hanging from a bar.
- Primary muscle
- Upper back
- Also works
- Core and Shoulders
- Equipment
- Body weight
- Level
- Advanced
- Category
- Back
How to do Front Lever Reps, step by step
- Hang from a pull-up bar with an overhand grip, palms facing away from you.
- Engage your core and pull your shoulder blades down and back.
- Keeping your body straight, lift your legs up until they are parallel to the ground.
- Hold this position for as long as you can, aiming for 10-20 seconds.
- Slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
Front Lever Reps works your upper back as the main mover, with help from your core and shoulders.
Track Front Lever Reps in SPLYT
Front Lever Reps 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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