The Neutral Grip Front Lever

How to do the exercise

The Neutral Grip Front Lever is an advanced static hold that challenges your full body, especially your lats, core, and shoulders. Unlike the traditional Front Lever, you’ll perform it between two parallel bars (like Dip Bars) using a neutral grip. Here’s how to execute it correctly:

1. Starting Position

Set up between two sturdy Dip Bars positioned shoulder-width apart. Grab the bars with a neutral grip (palms facing each other) and engage your lats, glutes, and core. Keep your arms straight and shoulders depressed to prepare for lift-off.

2. Lift into Position

With controlled strength, pull your legs and hips upward until your body forms a straight, horizontal line parallel to the ground. Focus on keeping your scapula depressed and your arms locked out. Avoid bending at the hips or knees - the key is full-body tension.

3. Hold the Front Lever

Maintain the position as long as possible while breathing steadily. Keep your gaze slightly forward and your core tight. If you can’t yet hold the full position, start with tuck or one-leg progressions and gradually increase your lever length over time.

4. Lower with Control

Slowly lower your body back to the starting position while maintaining shoulder engagement. Avoid dropping too fast - the eccentric phase helps build strength and control for longer holds.

Recommended Equipment for Neutral Grip Front Lever

Dip Bars – For optimal wrist alignment and a greater range of motion.

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Liquid Chalk – For grip and security during holds.

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Elbow Sleeves – For elbow security and stability.

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

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Benefits of the exercise

The Neutral Grip Front Lever builds incredible body control, strength, and coordination:

• Improves overall core and lat strength for advanced calisthenics skills

• Enhances shoulder stability and scapular control

• Strengthens grip and wrist endurance through the neutral bar setup

• Develops full-body tension and balance in horizontal positions

This variation is excellent for athletes aiming to refine their Front Lever form and gain additional control and strength in static holds.

Main muscles used

The Neutral Grip Front Lever primarily targets:

• Latissimus dorsi (Lats)

• Core muscles (abs, obliques, lower back)

• Shoulders and scapular stabilizers

• Forearms and grip muscles

The exercise demands full-body engagement, making it one of the best movements for developing raw calisthenics strength and control.

If you’re looking for other Front Lever progressions, check out our YouTube tutorials for step-by-step guidance:

Mistakes to avoid

Common mistakes when performing the Neutral Grip Front Lever include:

• Bending the arms: Keep elbows locked to engage your back effectively.

• Arching the lower back: Maintain a straight line from head to toes to avoid unnecessary strain.

• Using momentum: The goal is control, not swinging into the position.

• Neglecting scapula engagement: Depress and retract your shoulders to stabilize properly.

Progress gradually through tuck, advanced tuck, one-leg, and straddle variations before achieving the full Neutral Grip Front Lever.

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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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!