Back · Leverage Machine
Ring Front Lever
How to do the ring front lever, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Leverage Machine
- Difficulty
- Expert
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Hang from a pair of gymnastic rings with an overhand grip and arms straight. Squeeze your lats, glutes, and core to pull your body up until it is horizontal, face up, in a straight rigid line parallel to the floor. Keep your arms locked and shoulder blades depressed as you hold the lever for time. Lower back to a hang with control, fighting the rings the whole way.
- 1Your lats pulling hard to hold your body horizontal
- 2Full-body tension from your shoulders through your glutes
- 3Your shoulder blades pinned down and back over locked arms
Common mistakes
- Letting your hips sag or piking at the waist
- Bending your elbows to cheat the hold
- Letting the rings drift and your body twist
Muscles worked
The ring front lever mainly works the lats and lower abs, with the forearms, mid traps, lower traps, upper abs, glutes, biceps, triceps, lower back, obliques, hamstrings, and rear delts assisting.
- LatsPrimary
- Lower AbsPrimary
- ForearmsSupport
- Mid TrapsSupport
- Lower TrapsSupport
- Upper AbsSupport
- GlutesSupport
- BicepsSupport
- TricepsSupport
- Lower BackSupport
- ObliquesSupport
- HamstringsSupport
- Rear DeltsSupport
- Lower ChestMinor
- Upper TrapsMinor
- QuadsMinor
- Front DeltsMinor
- Hip FlexorsMinor
Kovo programs the ring front lever for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.