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How to do the exercise
The Back Lever Pull Up is an advanced calisthenics movement that blends static body control with dynamic pulling strength. You should already master a solid back lever with straight body alignment before attempting it. The goal: hold a strong back lever and pull your body up to the bar while staying in one rigid line.
1. Starting Position
Grip a straight bar slightly wider than shoulder width with a pronated (overhand) grip. From an inverted hang, engage your core, squeeze your glutes, and lock your legs together. Protract and depress your scapulae, then lower into a clean back lever. Your body should be straight and parallel to the ground, maintaining full-body tension and a neutral pelvis.
2. Hold the Back Lever
Keep your whole body tight - squeeze your glutes, straighten your legs, and point your toes. Your body should form one straight line from shoulders to ankles. Avoid arching or bending at the hips to stay perfectly horizontal to the ground.
3. Pulling Phase
From the back lever position, start pulling by bending your arms and bringing your body up as one solid line. Imagine doing a strict curl under the bar. Pull until your lower back lightly touches the bar. Avoid using momentum or hip movement - let your lats and biceps do the work.
4. Lower and Repeat
Control the eccentric: extend the elbows and return to the back lever with the body still straight. Briefly stabilize in the horizontal position before the next rep. Use low, high-quality reps and long rest. If needed, add band assistance and gradually reduce it as strength and shoulder mobility improve.
Recommended Equipment for Assisted Dips
Benefits of the exercise
The Back Lever Pull Up develops elite pulling strength and control while reinforcing a rigid body line:
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Builds lats, biceps, and upper back strength with strict, momentum-free reps
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Improves scapular depression/protraction control and shoulder extension capacity
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Enhances whole-body tension, anti-extension core strength, and posterior-chain coordination
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Bridges static skills (back lever) to dynamic strength for advanced calisthenics performance
Program with low rep ranges (1–4), long rest, and high intent. Prioritize quality over volume to protect shoulders and maximize strength carryover.
Main muscles used
The Back Lever Pull Up primarily targets:
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Latissimus dorsi & Teres major (shoulder extension and control)
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Biceps & Brachialis (elbow flexion in a curl-like path)
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Rear deltoids & Scapular stabilizers (depression, protraction, and fixation)
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Core & Spinal erectors (rigid body line and anti-extension)
If you're looking for other exercises, check out our Youtube video:
Mistakes to avoid
Common mistakes when performing the Back Lever Pull Up include:
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Arching or piking: Keep a true straight line—no banana back, no hip fold.
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Using hip drive: Don’t kip. Initiate with scapular depression and controlled elbow flexion.
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Loss of scapular position: Maintain depression/protraction to protect shoulders and keep leverage.
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Inadequate shoulder mobility: Limited extension forces compensation. Work on shoulder extension and thoracic mobility.
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Rushing the eccentric: Control the descent to re-establish a stable back lever before the next rep.
Use band assistance or partial range if needed, progress patiently, and prioritize impeccable technique for safety and maximal strength gains.
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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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