Front Lever

An advanced bodyweight exercise where the body is held horizontally in front of a bar using scapular depression and horizontal pulling strength, building extraordinary upper-body isometric power.

Instructions

1. Grip the pull-up bar with a shoulder-width underhand or neutral grip.
2. Hang from the bar with your arms extended and your body in a vertical position.
3. Engage your shoulders and back by depressing your scapula (pulling shoulders away from ears).
4. Tilt your torso backward and tuck your knees to your chest as you progress from beginner positions.
5. As strength increases, gradually extend your legs to achieve more horizontal body positions.
6. Maintain a completely horizontal body position with your hips, knees, and shoulders aligned.
7. Hold the position by maintaining constant tension through your chest, shoulders, and core.
8. Lower yourself back to a hang position to complete one repetition.

Tips

• This is an advanced skill that requires progressive training through regression holds.
• Begin with tucked knee positions and gradually straighten your body as strength develops.
• The front lever requires exceptional pulling strength and body awareness to execute safely.
• Consistent training and patience are essential; progression often takes months or years.
• Proper grip strength and shoulder mobility are prerequisites for safe training.
• Pair this with dedicated chest, shoulder, and core training for optimal development.