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How to do the exercise
The Ice Cream Maker is an advanced calisthenics pulling exercise that builds massive back strength and body control. You start in the top position of a pull-up and transition into a Front Lever, then return to the top pull-up position. Here’s how to perform the Ice Cream Maker correctly:
1. Starting Position
Grab the bar with a shoulder-width overhand grip. Pull yourself up until your chin is clearly above the bar, arms bent, scapula depressed (shoulders down and back) and core tight. Keep your legs together and slightly in front of you to create tension in your abs from the start.
2. Transition to Front Lever
From the top pull-up position, lean back while keeping your elbows close to your body. At the same time, extend your legs forward and push your hips forward until your body is almost horizontal under the bar – like a Front Lever. Your arms should move toward a more extended position while you keep full body tension. Control the movement – no swinging.
3. Return to Pull-Up Position
From the lever position, engage your lats and biceps to pull your body back up. Bring your hips back under the bar, bend your elbows again, and come back to the top pull-up hold with your chin over the bar. Keep the movement smooth and controlled both ways.
4. Reset and Repeat
Hold the top position for a brief moment, brace your core again, and repeat for the desired number of reps. Focus on clean form instead of high reps. Aim for strict control between the top pull-up hold and the Front Lever position.
Recommended Equipment for Ice Cream Makers
Benefits of the exercise
The Ice Cream Maker is an elite calisthenics movement that combines pulling strength with static core control. Key benefits include:
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Builds insane lat and upper back strength through high time under tension in both the pull-up hold and the Front Lever position
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Teaches straight-arm control and body alignment required for moves like Front Lever, Muscle Up transitions, and advanced static holds
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Strengthens your core in a functional way – not just abs, but full-body tension from shoulders to toes
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Requires only a bar and your bodyweight, making it a perfect high-level progression for athletes training outdoors or at home
This makes the Ice Cream Maker a powerful tool for advanced athletes who want more than just reps – you’re training control, strength, and aesthetics at the same time.
Main muscles used
The Ice Cream Maker mainly targets:
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Lats (Latissimus Dorsi)
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Biceps and Forearms
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Scapular stabilizers (lower traps, rhomboids, rear delts)
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Core muscles (abs, obliques, hip flexors) for full-body tension in the lever
By practicing strict transitions between the pull-up hold and the Front Lever position, you develop pulling strength, core compression, and scapular control at the same time – exactly what you need for high-level calisthenics skills.
If you're looking for other pulling progressions like Front Lever drills and Muscle Up prep, check out our Youtube video:
Mistakes to avoid
Common mistakes when performing the Ice Cream Maker include:
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Swinging for momentum: If you throw your legs and use speed, you’re not building real control. Slow down the transition into the Front Lever and focus on time under tension.
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Letting the elbows bend too much in the lever: In the extended phase, try to keep the arms as straight as possible and the shoulders depressed. Collapsing the elbows turns it into a partial row instead of true lever strength.
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Losing the top position: At the “pull-up” part of the rep, don’t just rush through it. Hold your chin clearly above the bar with shoulders down and elbows tight to the body. Own that position.
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Neglecting core tension: Your body should move as one solid unit. Squeeze glutes, press ribs down, and lock legs together. A loose core will make your hips drop and kill your alignment.
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Hips dropping too low: In the Front Lever phase, don’t let your hips sag. Aim to keep your torso and legs in one straight line instead of creating a banana shape.
- Overextending the neck: Keep a neutral head position. Looking too far forward or cranking your neck breaks full-body alignment and can lead to tension in the upper traps.
Progress by keeping every rep strict, adding controlled pauses in both positions, and using band assistance only as long as you truly need it.
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