TETSUBack Lever
The Back Lever is a bodyweight exercise that primarily targets the upper back, with the biceps, forearms and core assisting. Follow the 6 steps below for correct form, with an animated demonstration.
upper backback
bicepsforearmscore
body weight
How to do the Back Lever
- 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.
Common questions
What muscles does the Back Lever work?
The Back Lever primarily targets the upper back. The biceps, forearms and core work as supporting muscles.
What equipment do I need for the Back Lever?
None. The Back Lever uses your body weight only, so you can do it anywhere.
How many sets and reps of the Back Lever should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Back Lever works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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