Back Lever Pull

Lats, biceps, shouldersPull-Up Bar

An advanced bar skill performed from a face-down horizontal back lever. Demands immense back and shoulder strength, core tension, and shoulder flexibility.

How to do it

1Set yourself in a horizontal back lever on the bar, holding your body parallel to the floor face-down.

2Brace your core and glutes to form a rigid, straight line.

3Exhale and pull your body up toward the bar, driving your elbows back.

4Pause briefly at the top position.

5Slowly lower back down into the back lever, maintaining full muscle tension.

Common mistakes

Losing core stiffness, causing your lower back to arch and breaking balance.

Dropping tension suddenly in your shoulders, which risks straining shoulder ligaments.

Attempting the movement without thoroughly warming up your shoulder joints.

Breathing

Inhale in the starting back lever position, and exhale as you pull your body up.

Make it harder or easier

To make it easier, perform the movement with your knees bent in a tuck position.

To make it harder, pause at both the top and bottom positions of the pull.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.