Front Lever Pull-Up

Calisthenics / Martial Arts / Total Body / Expert

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Equipment Needed

  • Rings
  • Chin-Up Bar

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Sitewide Performance

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Average Sitewide Front Lever Pull-Up Reps

  • 0 reps
    average reps
  • 0 reps
    best reps
  • 0
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  • #4,271
    popularity rank

Average Male Front Lever Pull-Up Reps

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    average reps
  • 0 reps
    best reps
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  • #5,436
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Average Female Front Lever Pull-Up Reps

How to do the Front Lever Pull-Up:

Muscles Worked

Abs secondary Biceps secondary Chest secondary Forearms secondary Glutes secondary Groin secondary Hamstrings secondary Hip flexors secondary Lower back secondary Middle back secondary Obliques secondary Quads secondary Shoulders secondary Lats primary Muscles diagram

Details

The front lever pull-up is a calisthenics, martial arts, and total body exercise that primarily targets the lats and to a lesser degree also targets the abs, biceps, chest, forearms, glutes, groin, hamstrings, hip flexors, lower back, middle back, obliques, quads and shoulders ...more

The front lever pull-up is a calisthenics, martial arts, and total body exercise that primarily targets the lats and to a lesser degree also targets the abs, biceps, chest, forearms, glutes, groin, hamstrings, hip flexors, lower back, middle back, obliques, quads and shoulders.

The only front lever pull-up equipment that you really need is the following: rings and chin-up bar. There are however many different front lever pull-up variations that you can try out that may require different types of front lever pull-up equipment or maye even require no equipment at all.

Learning proper front lever pull-up form is easy with the step by step front lever pull-up instructions, front lever pull-up tips, and the instructional front lever pull-up technique video on this page. The front lever pull-up is a exercise for those with a expert level of physical fitness and exercise experience. Watch the front lever pull-up video, learn how to do the front lever pull-up, and then be sure and browse through the front lever pull-up workouts on our workout plans page!

Tips

  1. Point your toes and think about stretching out your entire body to help with keeping your body straight and parallel to the ground.
  2. With palms down on the bar/rings, push down with your hands throughout the exercise to complete with proper form.
  3. Keep arms close by your side, at shoulder-width apart.
  4. Keep your core tight, while squeezing your butt and legs.
  5. Be sure your hips are not sagging down. Your body should form a straight line and be parallel to the ground throughout the exercise.

Variations

  1. Perform a back lever pull-up.
  2. Perform a traditional pull-up if you are having a hard time completing a front lever pull-up.
  3. A similar variation is the Gironda pull-up.

Types

  • Force Type: Pull
  • Mechanics Type: Compound

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Equipment Needed

  • Rings
  • Chin-Up Bar

Tips

  1. Point your toes and think about stretching out your entire body to help with keeping your body straight and parallel to the ground.
  2. With palms down on the bar/rings, push down with your hands throughout the exercise to complete with proper form.
  3. Keep arms close by your side, at shoulder-width apart.
  4. Keep your core tight, while squeezing your butt and legs.
  5. Be sure your hips are not sagging down. Your body should form a straight line and be parallel to the ground throughout the exercise.

Variations

  1. Perform a back lever pull-up.
  2. Perform a traditional pull-up if you are having a hard time completing a front lever pull-up.
  3. A similar variation is the Gironda pull-up.

Types

  • Force Type: Pull
  • Mechanics Type: Compound