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Exercise 3297 · REF GaSzzuh

Back Lever exercise animation

Back Lever

Category
Back
Equipment
Body Weight
Target
Upper Back

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.

How to Do the Back Lever

  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.

Muscles Worked

The Back Lever primarily targets the Upper Back, with Biceps as the primary synergist muscle group, along with the Forearms, Core.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Upper Back Exercises

Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Band One Arm Twisting Seated Row Band One Arm Twisting Seated Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Barbell Incline Row Barbell Incline Row Barbell · Upper Back Barbell One Arm Bent Over Row Barbell One Arm Bent Over Row Barbell · Upper Back Barbell Pendlay Row Barbell Pendlay Row Barbell · Upper Back

Equipment Alternatives

Don't have body weight? These target the same upper back with different equipment.

Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Cable Decline Seated Wide-Grip Row Cable Decline Seated Wide-Grip Row Cable · Upper Back Dumbbell Bent Over Row Dumbbell Bent Over Row Dumbbell · Upper Back

FAQ

What muscles does the Back Lever work?
The Back Lever primarily targets the upper back, with the biceps and forearms, core assisting.
What equipment do I need for the Back Lever?
The Back Lever is done with no equipment — just body weight.
What's a good alternative to the Back Lever?
If you don't have access to the space or setup it needs, the Band One Arm Standing Low Row targets the same upper back using band instead.