Upper back exercise · body weight
Back Lever
The back lever is a bodyweight exercise that targets the upper back, with the biceps, forearms and core assisting.
- Target muscle
- Upper back
- Also works
- Biceps, forearms, core
- Equipment
- Body weight
- Body part
- Back
How to do the back lever
- Start by hanging from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
- Engage your core and pull your shoulder blades down and back.
- Bend your knees and tuck them towards your chest.
- Slowly lift your legs up, keeping them straight, until your body is parallel to the ground.
- Hold this position for a few seconds, then slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the upper back. The biceps, forearms and core work as secondary muscles. See all upper back exercises or every bodyweight exercise.
