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How to do the exercise
The Assisted Front Lever Pull Up is an advanced calisthenics progression that builds the strength, control, and body tension needed for the full Front Lever Pull Up. Using a resistance band allows you to maintain a clean horizontal line while developing your lats, core, and shoulders with support. Here’s how to perform it correctly:
1. Starting Position
Attach a resistance band securely to your pull-up bar and loop it around your hips or feet for assistance. Grip the bar about shoulder-width apart with a strong overhand grip. Keep your body straight, engage your glutes and abs, and aim to align your body horizontally to the ground.
2. Body Tension and Hold
Before pulling, create full-body tension - squeeze your lats, core, and glutes to hold the assisted front lever position. Your body should remain straight, with no sagging hips or bent knees. Keep your head neutral and eyes focused forward to maintain alignment.
3. Pulling Phase
From the horizontal position, pull your body slightly toward the bar by initiating the movement with your lats and arms. The goal is to move your body as one solid unit towards the bar.
4. Lowering Phase and Reset
Lower yourself back to the initial horizontal position in a controlled way, maintaining core tension throughout. Once you’ve stabilized, reset your position and repeat for the desired number of reps. Gradually use lighter bands to reduce assistance over time.
Recommended Equipment for Assisted Front Lever Pull Ups
Benefits of the exercise
The Assisted Front Lever Pull Up is one of the most effective progressions to develop the strength and control required for the full Front Lever:
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Builds pulling strength in the lats, shoulders, and upper back
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Improves body control and full-body tension
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Strengthens the core and posterior chain for better straight-arm power
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Allows safe progression with controlled resistance levels
This makes it a perfect choice for athletes working toward their first Front Lever or improving form, balance, and muscle endurance.
Main muscles used
The Assisted Front Lever Pull Up primarily targets:
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Latissimus dorsi – main pulling muscle responsible for the lever
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Core muscles – abdominals, obliques, and lower back for stability
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Shoulders and biceps – for pulling control and stabilization
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Glutes and legs – to keep your body straight and aligned
By training this movement consistently, you develop the foundation for more advanced static and dynamic skills in calisthenics.
If you're looking for more calisthenics exercises, check out our YouTube channel for tutorials and progressions:
Mistakes to avoid
Common mistakes when performing the Assisted Front Lever Pull Up include:
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Using too much assistance: A strong band can make the exercise too easy. Choose a band that challenges your control and form.
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Bending the knees or hips: Keep your body in one straight line to mimic the real front lever.
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Pulling with arms only: Focus on activating your lats and shoulders instead of relying on your biceps.
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Losing core tension: Always keep your abs tight to prevent arching or swinging.
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Short or rushed reps: Perform each repetition slowly to build true strength and control.
Progress gradually by reducing band assistance and maintaining clean, controlled form throughout every repetition.
Discover more Exercises
Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:
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