Equipmentbody weight
Difficultyadvanced
upper backback
Back Lever
The back lever is a challenging bodyweight exercise performed on a pull-up bar, requiring significant strength, balance, and body control. It targets the upper back and also engages the biceps, forearms, and core.
Step-by-Step Form & Technique
- 1.Start by hanging from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
- 2.Engage your core and pull your shoulder blades down and back.
- 3.Bend your knees and tuck them towards your chest.
- 4.Slowly lift your legs up, keeping them straight, until your body is parallel to the ground.
- 5.Hold this position for a few seconds, then slowly lower your legs back down to the starting position.
- 6.Repeat for the desired number of repetitions.
Secondary Muscles
bicepsforearmscore
Track Back Lever in RepEight
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