Strength Training · Calisthenics · Gymnastics
Front Lever
The front lever is a straight-arm hold with your body horizontal beneath a pull-up bar. It challenges your back, shoulder control, and core strength to keep your body rigid against gravity.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Higher injury risk
- Rest 2 min
How to do it
- Hang from the bar with an overhand, shoulder-width grip and straight arms.
- Raise your straight body until it is parallel to the floor, with your face toward the ceiling.
- Hold the position with your shoulders, hips, and ankles in one line.
- Lower your body under control back to a vertical hang.
Form cues
- Pull the bar toward your hips.
- Squeeze your glutes.
- Keep breathing through the hold.
Common mistakes
- Shrugging toward your earsKeep your shoulders drawn away from your ears rather than letting them rise as you tire.
- Arching your lower backDraw your lower ribs toward your pelvis to prevent your back from arching.
- Bending your elbowsUse a tuck or straddle version until you can support the hold without turning it into a bent-arm hang.
- Swinging into positionStart from a motionless hang instead of kicking your legs to gain momentum.
Safety
The long body lever places substantial demand on your shoulders and elbows, especially when strength or control is insufficient. Losing your grip while horizontal can cause a fall onto your back or head.
- Use a securely mounted bar with enough clearance for the entire movement.
- Place a landing mat beneath you without obstructing your entry or exit.
- Warm up with comfortable hangs and easier lever holds before attempting the full position.
- End the hold before your grip slips or you lose control of the lowering phase.
If you have shoulder, elbow, or wrist pain or a history of instability, choose an assisted version and get guidance from a physiotherapist before attempting the full hold.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pull-Up Bar
Sets and reps
- Sets
- 3–5
- Target
- 5–10 seconds
- Rest
- 2 min
Use this prescription with a lever variation you can hold cleanly; the full position is not a beginner starting point.