Tuck Back Lever

Holding a horizontal or near-horizontal body position while hanging from a bar with knees tucked. Builds shoulder and core strength.

Instructions

1. Grip a pull-up bar with your hands shoulder-width apart, overhand grip.
2. Pull yourself up and lean backward, creating space between your body and the bar.
3. Draw your knees toward your chest, tucking your legs underneath you.
4. Maintain a horizontal or near-horizontal body position, supported by your arms and shoulders.
5. Hold this position for the desired duration, keeping your core engaged.
6. Return to the starting position with control.

Tips

• Engage your shoulders and chest strongly to maintain the horizontal position.
• Keep your core tight throughout the hold to prevent dropping your hips.
• Shift your shoulders to activate your lats and reduce arm strain.
• Practice progressively longer holds to build strength.