Tuck Front Lever Rows

Explanatory Video

Description

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.

Difficulty & Category

Intermediate
Dynamic

Affected Muscles

Latissimus Dorsi
Biceps Brachii
Rhomboid Major
Trapezius (Middle)
Deltoid (Posterior)

Body Areas

Back
Arms
Shoulders

Equipment

Dip Bar
Rings

Progressions

The Advanced Tuck Front Lever is a challenging calisthenics exercise that targets the core and upper body. To perform this exercise, start by hanging from a pull-up bar with a shoulder-width grip. Engage your core and pull your knees towards your chest, tucking them tightly. Your back should be parallel to the ground, and your arms should remain straight throughout the movement. Hold this position, maintaining tension in your core and back muscles. Focus on keeping your body stable and avoid swinging. This exercise requires significant strength and control, making it suitable for advanced practitioners.
Isometric
Advanced

Similar Exercises

To perform Advanced Tuck Front Lever Rows, begin by hanging from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart. Engage your core and tuck your knees towards your chest, bringing your body into a tight tuck position. Lean back slightly while keeping your spine aligned. Pull your torso up towards the bar using your back and arm muscles, keeping elbows close and aiming to get your chest as close to the bar as possible. Lower back to the starting position in a controlled manner. Maintain the tuck position throughout the exercise.
Dynamic
Advanced
Skill
The Pull Over exercise involves performing a row on a bar and pulling yourself over it to achieve a support position. Begin by hanging from a bar with an overhand grip, hands shoulder-width apart. Engage your core and pull your chest towards the bar, using your back and arm muscles. As you reach the bar, transition by tucking your knees and rotating your hips over the bar, aiming to get your torso above it. Finish in a support position with your arms straight and body balanced over the bar. This exercise requires strength and coordination, focusing on a smooth and controlled movement throughout.
Dynamic
Advanced

Regressions

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.
Dynamic
Intermediate
An exercise using gymnastic rings to perform rows at an incline, targeting the back and arms.
Dynamic
Beginner