Back lever
Expert Advice
Keep your body tight and move into the lever position with control. Start with tuck or straddle variations to build up to the full back lever.
How-to-do Steps
- Begin in a dead hang on the bar with a pronated grip.
- Tuck your knees and pull yourself into an inverted hang.
- Push your hips forward and slowly lower your body into a horizontal position.
- Keep your arms straight and squeeze your glutes.
- Hold the position before pulling back into an inverted hang and lowering down.
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Muscles Worked
Back lever primarily targets the Lats, Shoulders, Traps, with Strength mechanics using Special Bar. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats20%
Shoulders20%
Traps20%
Secondary
Glutes13%
Hamstrings13%
Chest14%
Equipment
Special Bar
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Back lever work?
Back lever primarily targets the Lats, Shoulders, Traps. Secondary muscles involved include Glutes, Hamstrings, Chest. It is classified as a Strength exercise performed with Special Bar.
How many sets and reps should I do for Back lever?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Back lever suitable for beginners?
Back lever is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
