The Front Lever Raise

How to do the exercise

The Front Lever Raise is an advanced calisthenics exercise that builds incredible core, shoulder, and back strength while improving full-body control. It’s a key progression toward mastering the Front Lever. Here’s how to perform it correctly:

1. Starting Position

Hang from a Pull Up Bar with your hands shoulder-width apart and an overhand grip. Keep your body straight, legs together, and engage your core and lats. Your shoulders should be slightly depressed and your gaze forward.

2. Raising Phase

From the Front Lever position, begin raising your straight body upward in one line until you reach a vertical position. Your hips should come close to the bar while maintaining full-body tension. Avoid bending at the hips or knees. Control the motion using your core and lats.

3. Lowering Phase

Slowly lower your body back down to the Front Lever position in a controlled manner. Keep your body tight and avoid swinging. The negative phase is key for developing strength and control throughout the movement.

4. Reset and Repeat

Once you return to the Front Lever position, reset your core tension and repeat for the desired number of reps. Perform each repetition smoothly and under full control for maximum benefit.

Recommended Equipment for Front Lever Raises

Pull Up Station - For maximum stability and safe progress in Pull Ups, Dips, and Muscle Ups.

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Static Bar - For maximum stability for your static skills.

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Liquid Chalk - For grip and security during the exercise.

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Wrist Wraps - To stabilize your wrists, especially during longer sessions.

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Benefits of the exercise

The Front Lever Raise is one of the best exercises to develop full-body tension and pulling power:

• Strengthens lats, shoulders, core, and glutes for a strong and stable body line

• Improves control and balance crucial for static skills like the Front Lever

• Enhances scapular strength and shoulder stability

• Increases body awareness and coordination

It’s a key skill progression for athletes aiming to achieve the full Front Lever or improve general calisthenics strength and control.

Main muscles used

The Front Lever Raise mainly targets:

• Latissimus Dorsi

• Core muscles (Rectus Abdominis & Obliques)

• Shoulders (Deltoids)

• Glutes for maintaining body alignment

• Forearms and grip for control and stability

Practicing this exercise regularly will significantly improve your body control, strength, and static endurance for advanced calisthenics movements.

If you're looking for other exercises, check out our Youtube video:

Mistakes to avoid

Common mistakes when performing the Front Lever Raise include:

• Bending at the hips: Keep your body completely straight—avoid turning the movement into a leg raise.

• Using momentum: Perform each rep slowly and controlled to activate the right muscles.

• Neglecting scapular engagement: Retract and depress your scapula to protect your shoulders.

• Looking down or arching your back: Keep your gaze forward and maintain a neutral spine.

• Skipping negatives: The lowering phase is crucial for building strength and control—don’t rush it.

Focus on slow, clean reps and consistent tension. With proper form and patience, the Front Lever Raise becomes one of the most effective tools for mastering body control and upper-body strength.

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:

Please read our legal disclaimer before starting your workout.

Phil

Hi, I’m Phil, the founder of GORNATION. I brought the brand to life in 2015 with a clear mission: to create a premium brand for Calisthenics, something that didn’t exist before. I live and breathe this sport, doing calisthenics myself since 2013. My vision is to unite 1 million people around the world through calisthenics, building a strong, supportive community. I'm happy that you're part of that!