The back lever is a challenging bodyweight exercise performed on a pullup bar, requiring significant strength, balance, and body control. It targets the upper back and also engages the bicep, forearms, and core.
Also Works
BicepsForearmsCore
How to Perform
1
Start by hanging from a pullup 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.
Pro Tips
•Begin with a German hang to develop the shoulder extension flexibility this position demands.
•Tuck your knees first and slowly extend one leg at a time to find your balance point.
•Protract your shoulder blades (push them apart) to create a stable shelf for your body to rest on.
Common Mistakes
•Skipping the Skin the Cat progression and jumping straight to the Back Lever without adequate shoulder mobility.
•Arching the lower back to compensate for weak core engagement, which puts strain on the lumbar spine.
•Holding the position with internally rotated shoulders, which increases impingement risk.