Technique
- Grab a bar or rings and flip your body backwards so that your chest is horizontal and facing down.
- The back is straight and horizontal.
- The thighs are perpendicular to the body and the knees are bent.
Form tips
- Resist the temptation to round your upper back: this makes the exercise easier but also less effective. Keep your chest opened and look forward.
Muscles
Strength
Primary
- Shoulders
- Chest
- Biceps
- Serratus anterior
- Forearms
Individual muscles
Individual muscles
- Anterior deltoid
- Pectoralis major (clavicular head)
- Serratus anterior
- Biceps brachii (short head)
- Brachialis
- Brachioradialis
Equipment
Appears in
Calisthenics skills
Joint movements
Shoulderflexion forward
trains stretches
Progressions
One-leg back lever
Advanced
Straddle back lever
Advanced
Regressions
Tuck back lever
Intermediate
View Similar Exercises
View Similar Exercises
Half layout back lever
Advanced
Back lever
Elite
Back lever lean
Intermediate
Assisted planche
Intermediate
Elevated planche lean
Intermediate
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