Ice Cream Maker

Lats, Biceps, Abs, ShouldersPull-Up Bar

A dynamic bar exercise transitioning from the top of a pull-up into a front lever and back. Heavily taxes the lats, shoulders, triceps, and abs while requiring high coordination.

How to do it

1Perform a standard pull-up until your chin clears the bar.

2Keeping your arms bent, lean your upper body back and drive your legs up into a horizontal front lever.

3Hold the horizontal position for a split second.

4Powerfully pull your torso back up into the top chin-over-bar position.

5Lower yourself smoothly back down into a full hang.

Common mistakes

Dropping your hips rapidly into the lever, losing control and straining your joints.

Kicking your legs or swinging for momentum, taking tension off the target muscles.

Relaxing your core in the horizontal lever position, breaking balance.

Breathing

Inhale before starting, then exhale as you push into the front lever and pull back up.

Make it harder or easier

To make it easier, keep your knees bent in a tuck position.

To make it harder, add a two-second hold in the horizontal front lever position.

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.