Back Lever

How to do it

Begin by hanging from a pull-up bar or rings with an overhand grip. Tuck your knees and roll your hips over your head to invert yourself. Once upside down, extend your legs and slowly lower your body until it is horizontal, facing the floor with your arms behind you. Keep your body straight and rigid by squeezing your glutes and engaging your core and shoulders. Hold the position for the allotted time, then carefully return to a hanging position.

1. 1Grip the rings or bar and lower yourself into a horizontal position, feeling your lats and shoulders supporting your body
2. 2Engage your glutes and core to maintain a straight line from head to toes
3. 3You should feel full-body tension as you hold the lever without sagging

Common mistakes

• ×Don't let your hips drop or your body arch; keep everything in alignment
• ×Avoid bending your elbows or turning your head, maintain a neutral position
• ×Don't attempt to hold beyond your strength level; work up gradually to avoid strain

Muscles worked

The back lever mainly works the lats and upper traps, with the lower back, biceps, forearms, and side delts assisting.

• LatsPrimary
• Upper TrapsPrimary
• Lower BackSupport
• BicepsSupport
• ForearmsSupport
• Side DeltsSupport