The One Arm Front Lever

How to do the exercise

The One Arm Front Lever is one of the hardest calisthenics skills, demanding exceptional pulling strength, balance, and full-body control. It builds upon the classic Front Lever and takes body tension and coordination to a new level. Here’s how to perform it correctly:

1. Starting Position

Begin in a full Front Lever position. Your body parallel to the ground, core tight, and both hands gripping the bar. Engage your lats, glutes, and abs to maintain a perfectly straight line. Keep your shoulders depressed and scapula engaged to stabilize your position.

2. Transitioning to One Arm

From the Front Lever, slowly start releasing one hand from the bar. As you do, slightly rotate your body to keep balance and prevent dropping the hips. The free arm moves backward to counterbalance your weight and maintain horizontal alignment.

3. Holding the Position

With one arm gripping the bar, maintain full tension through your lats, core, and legs. Focus on keeping your body completely straight and avoid twisting. Hold for as long as possible while keeping control - even a few seconds count as a success at this level.

4. Controlled Descent

Once you start losing balance or tension, slowly lower your body back down to the ground in a controlled manner. Rest as long as you need and go for the next repetition. 

Recommended Equipment for One Arm Front Lever

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 One Arm Front Lever pushes your body control and strength to the absolute limit. It’s a powerful skill that builds incredible core, shoulder, and back power while improving coordination and body awareness:

• Develops extreme pulling strength and full-body tension

• Improves shoulder stability and scapular control

• Increases body coordination and balance under load

• Builds confidence for advanced static holds and freestyle skills

Even attempting this move increases strength and body awareness — making it valuable for elite calisthenics athletes and anyone chasing peak performance.

Main muscles used

The One Arm Front Lever primarily targets:

• Latissimus dorsi (lats)

• Core muscles (abs, obliques, lower back)

• Shoulders and scapular stabilizers

• Forearms and grip strength

This combination of muscle activation ensures balanced strength development and complete body control for static and dynamic skills alike.

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

Mistakes to avoid

Performing the One Arm Front Lever requires precision. Here are the most common mistakes to avoid:

• Rushing the progression: Build a strong full Front Lever first before attempting one-arm variations.

• Twisting the torso: Keep your shoulders and hips square to the ground to maintain balance and protect your joints.

• Neglecting scapular control: Depress and engage your scapula to avoid shoulder overload.

Focus on gradual progression, proper shoulder engagement, and clean execution to safely build up to the full One Arm 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!