Home/pull/Back Lever

Back Lever

Difficulty: ⭐⭐⭐ Advancedpull
👆 Tutorial by FitnessFAQsWatch on YouTube

Home Setup

Use a sturdy door-mounted pull-up bar or find a strong horizontal beam or pipe that can support your full bodyweight with room to hang inverted

Door pull-up barSturdy horizontal pipeStrong tree branch

💡 Pro tip: Ensure you have adequate clearance below and behind you when inverted, and place cushions or mats underneath for safety during initial attempts

Gym Setup

Pull-up bar or gymnastics rings set at chest height or higher, with adequate space to extend body horizontally

Safety: Always use a spotter when learning, ensure equipment is secure, and practice progressions thoroughly before attempting full back lever to prevent shoulder injury

💪 Muscles Worked

Latissimus DorsiRear DeltoidsBicepsForearmsLower BackGlutesHamstrings

⭐ Why This Exercise?

The back lever is an elite-level static strength skill that develops exceptional straight-arm pulling strength, shoulder stability, and full-body tension. It builds impressive back width and thickness while improving body awareness and control, serving as a foundational skill for advanced gymnastics movements and demonstrating mastery of bodyweight strength.

Make It Easier

Regressions for building up strength

1. German Hang

pull-up bar + rings

Builds shoulder extension flexibility and tolerance in the inverted position without requiring full body tension

2. Skin the Cat

pull-up bar + rings

Develops shoulder mobility and control through the rotation needed for back lever while building familiarity with inverted positions

3. Tuck Back Lever

pull-up bar + rings

Reduces leverage by tucking knees to chest, making it significantly easier while teaching proper shoulder position and body alignment

4. Advanced Tuck Back Lever

pull-up bar + rings

Brings knees closer to horizontal by extending hips slightly, increasing difficulty while maintaining tucked leg position

5. Straddle Back Lever

pull-up bar + rings

Spreads legs wide to reduce leverage while practicing straight-leg positioning and full body extension

6. One Leg Back Lever

pull-up bar + rings

Extends one leg while keeping other tucked, progressively increasing leverage and strength demands

Make It Harder

Progressions for advanced athletes

1. Back Lever Pull-outs

pull-up bar + rings

Adds dynamic movement by pulling from back lever to inverted hang, increasing strength and control demands

2. Back Lever to Front Lever Transition

pull-up bar + rings

Combines two elite skills with a rotation through the bottom, requiring exceptional strength and body control

3. Victorian Cross

rings

Extends arms out to sides while maintaining horizontal body position, dramatically increasing shoulder and lat demands

↕️ Similar Movements

Front Lever
Complementary horizontal hold facing opposite direction, requiring similar straight-arm strength with different muscle emphasis
German Hang
Foundational shoulder flexibility position that prepares joints for back lever demands
Inverted Hang
Starting position for entering back lever, building grip strength and inverted body awareness
Skin the Cat
Dynamic movement that develops shoulder mobility and rotation control needed for back lever entry and exit
Straight Arm Press to Handstand
Shares straight-arm pressing strength and shoulder conditioning, building complementary pushing strength

Form Checklist

✓Depress and retract shoulder blades strongly, pulling them down and together
✓Keep arms completely straight with elbows locked throughout the hold
✓Maintain hollow body position with posterior pelvic tilt to protect lower back
✓Squeeze glutes and hamstrings hard to keep legs straight and body rigid
✓Point toes and create full-body tension from fingertips to toes
✓Keep head neutral, looking at the bar rather than forcing neck extension
✓Grip bar firmly with thumbs wrapped around for maximum security

Common Mistakes

  • •Bending elbows to make the hold easier, which defeats the straight-arm strength purpose
  • •Arching lower back excessively instead of maintaining hollow body position, risking injury
  • •Allowing shoulders to elevate or protract, losing proper scapular positioning
  • •Rushing progressions without adequate strength in regressions, leading to poor form or injury
  • •Letting hips sag below horizontal, indicating insufficient posterior chain engagement
  • •Holding breath instead of breathing steadily throughout the static hold

📈 When to Progress

Hold the current regression with perfect form for 10-15 seconds consistently across multiple sets, demonstrating complete body control with no shaking, sagging, or form breakdown before advancing to the next progression level