Hanging Front Lever Raise

How to do it

Hang from a pull-up bar with an overhand grip and your arms straight. Keeping your arms locked, pull your hips up and back so your body rises toward horizontal, forming a straight line from shoulders to toes facing the ceiling. Lower under control back to the hang and repeat, keeping your whole body rigid throughout.

1. 1The lats and straight arms pulling your body up toward horizontal
2. 2Your entire core braced rigid to hold the lever line
3. 3Glutes and legs locked tight so the body moves as one piece

Common mistakes

• ×Bending the elbows to cheat the body up
• ×Letting the hips sag so the body bends in the middle
• ×Using a kip or swing instead of a controlled raise

Muscles worked

The hanging front lever raise mainly works the lats, lower abs, and upper abs, with the forearms, obliques, glutes, rear delts, triceps, lower back, mid traps, lower traps, quads, and hip flexors assisting.

• LatsPrimary
• Lower AbsPrimary
• Upper AbsPrimary
• ForearmsSupport
• ObliquesSupport
• GlutesSupport
• Rear DeltsSupport
• TricepsSupport
• Lower BackSupport
• Mid TrapsSupport
• Lower TrapsSupport
• QuadsSupport
• Hip FlexorsSupport
• BicepsMinor
• Lower ChestMinor
• Mid ChestMinor
• Upper TrapsMinor
• HamstringsMinor
• Front DeltsMinor