Upper back exercise · body weight
Front Lever Reps
The front lever reps is a bodyweight exercise that targets the upper back, with the core and shoulders assisting.
- Target muscle
- Upper back
- Also works
- Core, shoulders
- Equipment
- Body weight
- Body part
- Back
How to do the front lever reps
- Hang from a pull-up bar with an overhand grip, palms facing away from you.
- Engage your core and pull your shoulder blades down and back.
- Keeping your body straight, lift your legs up until they are parallel to the ground.
- Hold this position for as long as you can, aiming for 10-20 seconds.
- 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 core and shoulders work as secondary muscles. See all upper back exercises or every bodyweight exercise.
