The Tucked Front Lever Pull Up

How to do the exercise

The Tucked Front Lever Pull Up is a challenging progression exercise that prepares you for the full front lever pull up. It develops pulling strength, body tension, and control in a horizontal position. Here’s how to perform it correctly:

1. Starting Position

Hang from a pull-up bar with a shoulder-width grip and straight arms. Bring your knees up into a tucked position, similar to the top of a knee raise. Engage your core and keep your shoulders pulled down and back.

2. Setting the Lever

From the tuck, lean back and lift your hips until your body is parallel to the ground. Your back should stay flat, arms extended, and knees tucked tightly. Keep your gaze slightly forward to maintain alignment.

3. The Pulling Phase

From this horizontal tucked position, pull your body toward the bar by bending your arms. Aim to bring the bar toward the area between your chest and belly button. Maintain the tucked shape and avoid letting your hips drop.

4. Reset and Repeat

Lower yourself back to the starting tucked front lever position in control, keeping your body horizontal. Reset your core tension and repeat for the desired number of repetitions.

Recommended Equipment for Tucked Front Lever Pull Ups

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 Tucked Front Lever Pull Up is ideal for building the strength and control required for the full front lever:

• Strengthens lats, core, and upper back in a horizontal plane

• Improves scapular control and pulling mechanics

• Teaches body alignment and tension needed for advanced levers

• Serves as a safe and scalable progression toward the full front lever pull up

This makes it an essential step for athletes who want to master static holds and dynamic pulling strength in calisthenics.

Main muscles used

The Tucked Front Lever Pull Up mainly targets:

• Latissimus dorsi

• Upper back (trapezius & rhomboids)

• Biceps

• Core muscles (rectus abdominis & obliques)

This combination of pulling and core engagement creates balanced strength and body control for advanced calisthenics skills.

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

Mistakes to avoid

Common mistakes when performing the Tucked Front Lever Pull Up include:

• Letting hips drop: This breaks the horizontal line and reduces core activation.

• Bending arms too early: Set the lever first, then initiate the pull with control.

• Arching the lower back: Keep the tuck tight and core engaged.

• Rushed repetitions: Perform slow and controlled pulls for maximum strength gains.

• Neglecting scapula activation: Keep shoulders pulled back and down to protect joints and build proper mechanics.

Progress by increasing hold time in the tuck position and gradually extending your legs as strength improves.

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!