Back Exercise · Body Weight
Back Lever
The back lever is a static hold where the body stays horizontal and inverted under a bar, demanding serious strength through the upper back, lats, and core just to maintain the position. It's a gymnastics-style skill move more than a typical gym exercise, usually built up through progressions like tuck and straddle holds before the full extended version. Expect it to take months of dedicated practice, not a few sessions.
Go to the movement steps- Category
- Back
- Equipment
- Body Weight
- Target
- Upper Back
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Back Lever
- Begin hanging from a pull-up bar, gripping overhand with your hands slightly wider than shoulder-width.
- Brace your core and draw your shoulder blades down and back.
- Bend your knees, tucking them up toward your chest.
- Slowly extend and raise your legs, keeping them straight, until your body is parallel with the floor.
- Hold this position for a few seconds, then slowly bring your legs back down to the starting position.
- Continue for the set reps, taking care to lower with control and reset your posture between each rep.
Quick Exercise Facts
Practice and progression
Choose a short set of controlled repetitions or a manageable hold, following this movement's setup. End the set when you lose the demonstrated position. Build control before increasing repetitions, duration or resistance; holds, carries and moving drills need different prescriptions.
Technique & Form Tips
Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.
Common Mistakes to Avoid
- Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
- Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
- Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.
How to Breathe During This Exercise
Breathe steadily throughout the movement.
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Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Back Lever mainly targets your Upper Back, with your Biceps helping support the movement, along with your Forearms, Core.
More Back Exercises
Alternate Lateral Pulldown
Archer Pull Up
Assisted Parallel Close Grip Pull-Up
Assisted Pull-Up
Assisted Standing Chin-Up
Assisted Standing Pull-Up
More Upper Back Exercises
Band One Arm Standing Low Row
Band One Arm Twisting Seated Row
Barbell Bent Over Row
Barbell Incline Row
Barbell One Arm Bent Over Row
Barbell Pendlay Row
FAQ
- What muscles does the Back Lever work?
- The Back Lever mainly works your upper back. It also helps strengthen your biceps and forearms, core. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Back Lever?
- You do the Back Lever with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Back Lever?
- One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Back Lever?
- Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.