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Technique

  1. Hang from a rope in a Advanced tuck front lever position, with the rope on the side of your body (not between your legs).
  2. While keeping your back parallel to the ground, pull yourself up and move the bottom hand above the other one.
  3. Keep repeating within a safe height, then come back down by reversing the motions.

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Muscles

Strength

Primary

  • Rotator cuff
  • Back
  • Shoulders
  • Triceps
  • Biceps
  • Forearms

Secondary

  • Abs
  • Obliques
  • Pelvis
  • Teres minor
  • Teres major
  • Posterior deltoid
  • Middle trapezius
  • Latissimus dorsi
  • Rhomboid major
  • Triceps brachii (long head)
  • Biceps brachii (short head)
  • Brachialis
  • Brachioradialis
  • Lower trapezius
  • Triceps brachii (medial head)
  • Triceps brachii (lateral head)

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Equipment

Climbing rope
Climbing rope

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Appears in

Calisthenics skills
Joint movements
Elbowextensionflexion
Shoulderretractionextension backward
trains stretches

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Regressions

e0cl

Tuck front lever row rope climb

Advanced
e0bf

Straddle front lever row

Elite
e01h

Advanced tuck front lever row

Advanced
e0g9

Straddle front lever raise

Elite
e0gb

One-leg front lever raise

Elite
e05r

L-sit ice-cream maker

Elite
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.