Back Lever
Muscle Group
Shoulders / Core / Lats
Equipment
Pull-up bar
Difficulty
Advanced
Body horizontal facing down while hanging from the bar. Requires great flexibility.
How to Perform This Exercise
- 1 Position yourself in the appropriate starting position for this exercise.
- 2 Brace your core and ensure proper body alignment.
- 3 Execute the movement in a controlled manner following correct technique.
- 4 Hold the contraction at the peak of the movement for one second.
- 5 Return slowly to the starting position and repeat for the desired number of reps.
Common Mistakes to Avoid
- Sacrificing technique to go faster or lift heavier.
- Not bracing the core, reducing stability and movement efficiency.
- Skipping warm-up before explosive movements, increasing injury risk.
Muscles Worked
Front
Back
Primary Secondary
Primary Muscles
- Multiple muscle groups
Secondary Muscles
- Core
- Stabilizers
- Postural muscles
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