Tuck Front Lever Raise

Explanatory Video

Description

The Tuck Front Lever Raise is a dynamic exercise to build the specific pulling strength needed for the front lever.

  • Hang from the bar or rings with a shoulder-width overhand grip.
  • Pull your knees toward your chest into a tight tuck position.
  • Keeping your arms completely straight, pull your body upward by engaging your lats and shoulders until your hips are level with your shoulders and your back is parallel to the floor (or higher).
  • Focus on keeping the scapula depressed (shoulders away from ears) and retracted.
  • Lower yourself back down slowly and with control to the initial tucked hanging position.
  • Do not use momentum or swing; the movement should be driven entirely by your upper body strength.

Difficulty & Category

Intermediate
Dynamic

Affected Muscles

Latissimus Dorsi
Teres Major
Rectus Abdominis
Deltoid (Posterior)
Trapezius (Lower)
Triceps Brachii

Body Areas

Back
Core
Shoulders
Arms

Equipment

Pull-Up Bar
Rings
High Bar

Progressions

Tuck Front Lever Rows are a challenging bodyweight exercise that targets the upper body, particularly the back and arms. To perform this exercise, start by hanging from a pull-up bar with an overhand grip, hands shoulder-width apart. Tuck your knees towards your chest, engaging your core to maintain a tucked position. Lean back slightly and pull your chest towards the bar by engaging your back muscles, keeping your elbows close to your body. Lower yourself back to the starting position with control. This exercise requires significant upper body strength and core stability.
Dynamic
Intermediate