Gymnastics
Parallel-Bar Front Uprise
The parallel-bar front uprise uses a forward swing from upper-arm support to rise into straight-arm support above the rails. It develops upper-body strength, body control, and swing timing.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Compound
- Higher injury risk
- Rest 2 min
How to do it
- Take upper-arm support with your elbows bent, upper arms resting across the rails, and hands gripping ahead of your shoulders.
- Begin a small backward swing with your legs beneath the bars.
- Swing your straight legs forward.
- Drive your hips upward near the end of the forward swing.
- Press down through your hands to lift your upper arms clear of the rails.
- Straighten your elbows into support above the bars.
- Settle into a still support position.
Form cues
- Keep your legs together.
- Look ahead, not at your feet.
- Exhale through the press.
Common mistakes
- Pressing too earlyLet the forward swing lift your hips before committing to the press.
- Sinking between the shouldersAt the finish, keep pushing the rails away so your shoulders stay away from your ears.
- Swinging sidewaysKeep your hips centered between the rails so both arms share the load.
Safety
A mistimed transition or lost grip can cause a fall or a hard impact against the rails. Forceful swings, especially under fatigue, can strain the shoulders or bruise the upper arms.
- Practice with a qualified gymnastics spotter until the transition is reliable.
- Secure the bars at a suitable width, with landing mats beneath the full swing area.
- Build a controlled upper-arm swing and a stable straight-arm support before attempting the full skill.
- Establish a safe assisted exit before starting; do not improvise a dismount after a failed attempt.
If you have shoulder, elbow, or wrist pain or a history of shoulder instability, get advice from a physiotherapist or doctor before attempting this skill.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Gymnastics Landing Mat
- Gymnastics Parallel Bars
- Spotting Platform (optional)
Sets and reps
- Sets
- 3–4
- Target
- 1–3 reps
- Rest
- 2 min
Start with separate single attempts rather than linking repetitions.