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Exercise guide
Front Lever
An advanced static hold under the bar with the body horizontal and chest facing upward, requiring straight-arm pulling strength through the lats and core.
What this exercise works
- Muscles
- latissimus dorsi · pectoralis major · anterior deltoid · biceps brachii · erector spinae · rectus abdominis
- Goals
- hypertrophy · strength
- Equipment
- Pull-up bar
- Category
- Strength
- Difficulty
- advanced
Demonstration
Step 1
How to perform the movement
- Grip the bar with an overhand grip and hang.
- Tuck your knees to your chest and drive your hips upward, rotating forward until your chest faces up.
- Extend your body horizontally with arms straight and chest facing the ceiling.
- Keep your body rigid and parallel to the floor.
- Hold for the desired duration, then tuck and lower under control.
Technique cues and common mistakes
- Squeeze your core and glutes to prevent the hips from dropping.
- Keep the shoulders actively depressed away from the ears throughout the hold.
Make the movement easier or harder
- Progress through tuck and straddle holds before attempting the full extension.