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How to do the exercise
The Front Lever Pull Up is an advanced calisthenics exercise that requires excellent body control and a solid front lever hold. The goal is to pull your body up from the horizontal front lever position until your hips touch the bar, while keeping your body completely straight and tight. Here’s how to perform it correctly:
1. Starting Position
Grab the bar shoulder-width apart with an overhand grip. Engage your core, keep your glutes tight and legs straight. Depress and slightly retract your shoulder blades to stabilize your upper body. Lift into a solid front lever where your body is parallel to the ground.
2. Pulling Phase
From the static position, pull yourself up while maintaining a completely horizontal line. Imagine pulling the bar down toward your hips. Keep your elbows close to your body and engage your back muscles. The top position is reached when your hips touch the bar.
3. Controlled Lowering
Once at the top, lower yourself slowly and under control back into the front lever position. Avoid using momentum and maintain tension in your shoulders, core, and glutes throughout the entire descent. Exhale as you reach full tension again in the bottom position.
4. Reset and Repeat
Hold the front lever briefly at the bottom to re-stabilize, then start the next rep. Focus on clean, isolated repetitions. Use progressions such as tuck or straddle if needed, and gradually increase the reps over time.
Recommended Equipment for Front Lever Pull Ups
Benefits of the exercise
The Front Lever Pull Up combines full-body tension with elite-level pulling strength:
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Massive back development – targets the lats, teres major, rhomboids, and rear delts under full-body tension.
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Core and hip control – builds a rock-solid hollow body and stability in horizontal movements.
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Improved strength curve – trains real pulling control without using momentum or kipping.
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Skill transfer – boosts your front lever hold, muscle-up power, and general pulling mechanics.
This exercise is perfect for advanced athletes aiming to strengthen their front lever, increase pulling power, and maintain a perfect body line under heavy tension.
Main muscles used
The Front Lever Pull Up primarily targets:
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Latissimus dorsi & teres major – main drivers of the pulling motion
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Rhomboids & rear deltoids – responsible for scapular control and upper back stability
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Biceps & forearms – contribute to elbow flexion and grip strength
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Core & glutes – maintain the hollow body and hip extension
The combination of isometric core tension and horizontal pulling creates a full-body challenge focused on strength, control, and precision.
If you’re looking for other exercises, check out our YouTube video:
Mistakes to avoid
Common mistakes when performing the Front Lever Pull Up:
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Hips dropping: Keep your body parallel to the ground – glutes and core tight at all times.
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Shoulder shrugging: Maintain depressed shoulders – think “push your shoulders away from your ears.”
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Using momentum: Avoid kipping; perform slow, controlled reps for true strength gains.
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Losing hollow body shape: Don’t arch your back or bend your knees. Reset your tension before every rep.
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Elbows flaring out: Keep your elbows close to your body to protect your shoulders and maintain control.
- Dropping too fast: Lower yourself slowly and maintain control to maximize strength and technique.
Progress by shortening the lever (tuck → advanced tuck → straddle → full), using proper rest between sets (2–3 minutes), and focusing on clean, high-quality reps rather than volume.
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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