Back Lever
Explanatory Video
Description
The Back Lever is an advanced static hold that requires significant strength and control. To perform this exercise, begin by hanging from a bar with an overhand grip. Engage your core and pull your body upward while extending your legs behind you, keeping your body straight and parallel to the ground. Your chest should face downward, and your arms should be fully extended. Focus on maintaining a tight core and straight body line throughout the hold. This exercise primarily targets the posterior chain, including the back and arms, while also engaging the core for stability.
Difficulty & Category
Advanced
Isometric
Affected Muscles
Latissimus Dorsi
Trapezius (Lower)
Biceps Brachii
Erector Spinae
Body Areas
Back
Arms
Similar Exercises
The Tucked Back Lever is an intermediate static hold that builds the foundational straight-arm strength required for the full Back Lever. Start by hanging from the bar or rings, then pull your knees to your chest and rotate backward (Skin the Cat style) until your back is parallel to the ground. Keep your arms completely straight throughout the movement. Focus on pushing the bar or rings down toward your hips to engage your lats and keep your shoulders active. Maintain a rounded upper back and keep your knees tucked tightly to your chest to reduce the leverage.
Isometric
Intermediate
Skill
A gymnastics rings exercise that involves rotating the body in a full circle while hanging from the rings, developing shoulder mobility and strength.
Dynamic
Intermediate
Regressions
The Straddle Back Lever is an advanced calisthenics exercise that requires significant upper body and core strength. To perform this exercise, start by hanging from a bar with a pronated grip. Engage your core and slowly lower your body forward while keeping your arms straight. Spread your legs into a straddle position to help balance and control the movement. Your body should be parallel to the ground, with your chest facing down. Hold this position, maintaining tension throughout your body, especially in your core and shoulders. This exercise targets the back, shoulders, and core muscles, and requires practice to master the balance and strength needed.
Isometric
Advanced
Last updated: 3/6/2026