How to do the Back Lever
Back Lever is an advanced multi-joint compound pushing exercise targeting the Upper Back in the Back region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Biceps and Forearms.
Back Lever demonstration · © GymiaFit
Back Lever at a glance
- Primary muscles
- Upper Back
- Secondary muscles
- Biceps, Forearms, Core
- Equipment
- Body Weight
- Level
- Advanced
- Type
- Compound (multi-joint)
- Force
- Push
Back Lever step by step
- 1Start by hanging from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
- 2Engage your core and pull your shoulder blades down and back.
- 3Bend your knees and tuck them towards your chest.
- 4Slowly lift your legs up, keeping them straight, until your body is parallel to the ground.
- 5Hold this position for a few seconds, then slowly lower your legs back down to the starting position.
- 6Repeat for the desired number of repetitions.
Back Lever — questions
What muscles does the Back Lever work?
The Back Lever primarily targets the Upper Back. It also recruits the Biceps, Forearms, Core as secondary movers.
What equipment do I need for the Back Lever?
None — the Back Lever uses your bodyweight only, so it works at home with nothing but floor space.
Is the Back Lever suitable for beginners?
It is classed as advanced. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Back Lever?
Front Lever Reps, Elbow Lift - Reverse Push-up, Elevator train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Back Lever demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.