Strength Training · Calisthenics · Gymnastics
Front Lever Pull-Up
The front lever pull-up is a horizontal bodyweight row performed while holding your body straight beneath a bar. It trains pulling strength and the ability to keep your trunk rigid.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Compound
- Higher injury risk
- Rest 2 min
How to do it
- Hang from the bar with an overhand grip slightly wider than shoulder width.
- Draw your knees toward your chest.
- Lean back into a tucked lever with your arms straight, torso facing upward, and hips level with your shoulders.
- Extend your legs into a straight, horizontal line from shoulders to feet.
- Pull your hips toward the bar by bending your elbows while keeping your body horizontal.
- Lower back to straight arms under control, preserving the same body line.
Form cues
- Squeeze your glutes.
- Keep your ribs down.
- Exhale through the pull.
Common mistakes
- Hips sagging below the shouldersUse a tucked or straddled position until you can keep your hips level throughout the repetition.
- Swinging into the pullPause in a motionless lever before bending your elbows.
- Chasing bar contactEnd the pull at the highest point you can reach without tipping your torso upright.
Safety
The long body lever places substantial demand on your shoulders and elbows, especially during an uncontrolled descent. Losing your grip can cause a fall onto your back or head.
- Check that the bar is secure and your hands have a dry, reliable grip.
- Practice over a clear landing area with a suitable mat beneath you.
- Build a stable straight-arm front lever before attempting full-length repetitions.
- After your final repetition, tuck your knees and lower into a vertical hang before releasing the bar.
If you have shoulder, elbow, or wrist pain, choose a supported regression and get advice from a physiotherapist before attempting this movement.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pull-Up Bar
Sets and reps
- Sets
- 3–4
- Target
- 2–5 reps
- Rest
- 2 min
Treat these as strength practice rather than high-rep conditioning.