Technique
- From a Straight-arm hang position, bend your hips at 90 degrees and bend your knees all the way (this is the Advanced tuck position).
- Engage your scapulas ( Shoulder depression and Shoulder retraction) and pull your body upward.
- Go through the Advanced tuck front lever position and keep going until the Inverted hang position, then reverse the motion.
Form tips
- Keep your body in the Advanced tuck position the whole time.
- Keep your arms straight.
- Keep your back straight.
Muscles
Strength
Primary
- Rotator cuff
- Back
- Shoulders
- Triceps
- Chest
- Serratus anterior
Secondary
- Forearms
- Abs
- Obliques
- Pelvis
Individual muscles
Individual muscles
- Teres minor
- Teres major
- Posterior deltoid
- Middle trapezius
- Latissimus dorsi
- Rhomboid major
- Triceps brachii (long head)
- Lower trapezius
- Triceps brachii (medial head)
- Triceps brachii (lateral head)
- Serratus anterior
- Pectoralis minor
Equipment
Appears in
Strength
Calisthenics skills
Joint movements
Progressions
Advanced tuck front lever row
Advanced
Straddle front lever raise
Elite
One-leg front lever raise
Elite
Regressions
Advanced tuck front lever
Advanced
Tuck front lever raise
Advanced
View Similar Exercises
View Similar Exercises
Half layout front lever raise
Elite
Front lever raise
Herculean
L-sit ice-cream maker
Elite
Hang to front lever row
Herculean
Ice-cream maker
Advanced
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.