Strength Training · Calisthenics · Gymnastics
Front Lever Raise
The front lever raise lifts your straight body from a hang to a face-up horizontal position, then lowers it under control. It trains straight-arm pulling strength and trunk stability.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Isolation
- Higher injury risk
- Rest 2 min
How to do it
- Hang from the bar with a shoulder-width overhand grip, thumbs wrapped around it, and straight elbows.
- Draw your shoulders away from your ears.
- Brace your trunk with your legs together in a straight line beneath you.
- Raise your entire body backward and upward as one unit until it is parallel to the floor, facing up.
- Lower along the same path to a motionless hang.
Form cues
- Press the bar toward your hips
- Squeeze your glutes
- Breathe behind the brace
Common mistakes
- Lifting only the legsKeep your hips open so your torso rises with your legs rather than folding at the waist.
- Bending the elbowsUse a tucked or straddled body position if you cannot maintain straight arms throughout the repetition.
- Kicking for momentumPause until any swinging stops before starting each raise.
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.
- Check that the bar is secure and the space beneath and behind you is clear.
- Practice low over a suitable landing mat, with enough clearance for the full movement.
- Warm up with comfortable hangs and easier straight-arm lever drills.
- End the set when you can no longer control the descent.
If hanging or straight-arm pulling causes shoulder or elbow pain, get advice from a physiotherapist before attempting this exercise.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pull-Up Bar
Sets and reps
- Sets
- 3–4
- Target
- 2–5 reps
- Rest
- 2 min
Start with a body position that leaves you able to perform another clean repetition.