Front Lever Pull

Lats, biceps, absPull-Up Bar

An advanced gymnastics skill performed face-up from a horizontal front lever on a pull-up bar. Demands massive lat strength, a rigid core, and great body control.

How to do it

1Grip the bar overhand at shoulder width and pull your body up into a flat horizontal front lever.

2Retract your shoulder blades while keeping a straight line from your shoulders to your feet.

3Exhale and pull your chest up to the bar by driving your shoulder blades together and bending your arms.

4Hold the top position briefly.

5Lower your body back into the horizontal lever under full control without dropping your hips.

Common mistakes

Arching your lower back or letting your hips sag, breaking horizontal alignment.

Using momentum or jerking, which steals work from the target back muscles.

Cutting the range of motion short without pulling your chest all the way up.

Breathing

Inhale to prepare, then exhale as you pull your chest to the bar.

Make it harder or easier

To make it easier, perform the movement in a tuck position or use a resistance band.

To make it harder, hold the top position for two full seconds.

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.