Advanced
BACK LEVER
Back
Body Part
Upper back
Target Muscle
Body weight
Equipment
Advanced
Difficulty
Target Muscles
Upper back
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Start by hanging from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
2
Step:2 Engage your core and pull your shoulder blades down and back.
3
Step:3 Bend your knees and tuck them towards your chest.
4
Step:4 Slowly lift your legs up, keeping them straight, until your body is parallel to the ground.
5
Step:5 Hold this position for a few seconds, then slowly lower your legs back down to the starting position.
6
Step:6 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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