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Exercise 3295 · REF hbY9wqG

Front Lever Reps exercise animation

Front Lever Reps

Category
Back
Equipment
Body Weight
Target
Upper Back

Doing reps of the front lever — pulling into the horizontal position and lowering back down repeatedly — is considerably harder than holding a static lever, since the pulling muscles have to generate the force to get there rather than just resist gravity once in position. It's an advanced progression that assumes a solid static hold is already in place.

How to Do the Front Lever Reps

  1. Hang from a pull-up bar with an overhand grip, palms facing away from you.
  2. Engage your core and pull your shoulder blades down and back.
  3. Keeping your body straight, lift your legs up until they are parallel to the ground.
  4. Hold this position for as long as you can, aiming for 10-20 seconds.
  5. Slowly lower your legs back down to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Front Lever Reps primarily targets the Upper Back, with Core as the primary synergist muscle group, along with the Shoulders.

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

Back Lever Back Lever Body Weight · Upper Back 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

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 Front Lever Reps work?
The Front Lever Reps primarily targets the upper back, with the core and shoulders assisting.
What equipment do I need for the Front Lever Reps?
The Front Lever Reps is done with no equipment — just body weight.
What's a good alternative to the Front Lever Reps?
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.