back lever
back lever exercise guide with muscles, equipment, animation and step-by-step instructions. Target: upper back. Equipment: body weight.
- Target muscle
- upper back
- Muscle group
- biceps
- Body part
- back
- Equipment
- body weight
Secondary muscles
biceps, forearms, core
How to perform
- Start by hanging from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
- Engage your core and pull your shoulder blades down and back.
- Bend your knees and tuck them towards your chest.
- Slowly lift your legs up, keeping them straight, until your body is parallel to the ground.
- Hold this position for a few seconds, then slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.