Exercise library · Back
Back Lever
The Back Lever is a bodyweight exercise that targets the back, with the core assisting. Follow the 7 steps below and watch the demo to check your form.
- Target muscles
- Back
- Also works
- Core
- Equipment
- Bodyweight
- Body part
- Upper back
Step by step
- Hang from a pull-up bar with an overhand grip and arms fully extended.
- Engage your core and keep your body straight and tight.
- Lean back and rotate your body downward until it is horizontal to the ground.
- Keep your legs together and your back flat, maintaining tension throughout.
- Hold the position for as long as possible with controlled breathing.
- Slowly return to the hanging start position without swinging.
- Repeat for the desired number of attempts or duration.
Related exercises
One of 800 exercises in Bravel
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