How to do the Front Lever Reps
Front Lever Reps 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 Core and Shoulders.
Front Lever Reps demonstration · © GymiaFit
Front Lever Reps at a glance
- Primary muscles
- Upper Back
- Secondary muscles
- Core, Shoulders
- Equipment
- Body Weight
- Level
- Advanced
- Type
- Compound (multi-joint)
- Force
- Push
Front Lever Reps step by step
- 1Hang from a pull-up bar with an overhand grip, palms facing away from you.
- 2Engage your core and pull your shoulder blades down and back.
- 3Keeping your body straight, lift your legs up until they are parallel to the ground.
- 4Hold this position for as long as you can, aiming for 10-20 seconds.
- 5Slowly lower your legs back down to the starting position.
- 6Repeat for the desired number of repetitions.
Front Lever Reps — questions
What muscles does the Front Lever Reps work?
The Front Lever Reps primarily targets the Upper Back. It also recruits the Core, Shoulders as secondary movers.
What equipment do I need for the Front Lever Reps?
None — the Front Lever Reps uses your bodyweight only, so it works at home with nothing but floor space.
Is the Front Lever Reps 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 Front Lever Reps?
Back Lever, 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 Front Lever Reps 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.