Back Lever
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The Back Lever is an advanced bodyweight strength exercise where you hang from a pull-up bar in a straight horizontal position facing up, holding the body rigid with arms fully extended to build exceptional upper body power and control. It primarily targets the biceps while secondarily engaging the chest and shoulders for stabilization. Ideal for gymnasts, calisthenics athletes, and advanced trainees seeking to develop pulling strength and core tension, it requires a pull-up bar and demands progressive skill-building from easier progressions.
How to Perform Back Lever
- 1Hang from a pull-up bar with an overhand grip (palms facing away), hands shoulder-width apart, arms fully extended, and body relaxed in a dead hang.
- 2Engage your core and lats, then pull your legs up together into an L-sit position (legs straight, parallel to the ground, toes pointed).
- 3Lean back slightly by protracting your shoulders (round upper back forward) while keeping arms straight, inhaling deeply to prepare.
- 4Exhale as you rotate your shoulders into maximum protraction and depression, lifting your hips and chest toward the bar to bring your body parallel to the ground (torso and legs in a straight line).
- 5Hold the back lever position with arms locked straight, shoulders protracted, core tight, and body perfectly horizontal.
- 6Inhale steadily while maintaining the hold, focusing on even breathing without arching the back.
- 7Exhale as you slowly lower your body back to the L-sit position, controlling the descent with engaged lats and core.
- 8Key form tips: Keep arms fully locked and shoulders protracted (not shrugged); maintain a straight body line from head to toes—avoid sagging hips or piking; progress from tuck lever or one-leg variations if full hold is too hard. Common mistakes: Bending elbows, overarching lower back, or flaring ribs.