Technique
- Grab a bar or rings and flip your body backwards so that your torso is horizontal and your chest is facing down.
- The back is straight and horizontal, with straight legs joined and aligned with the rest of the body.
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
Progressions
Back lever pullout
Elite
Forearms Iron cross
Herculean
One-arm-chinup
Herculean
Rings one-arm chinup
Herculean
One-arm pullup
Herculean
Regressions
Half layout back lever
Advanced
Back lever lean
Intermediate
View Similar Exercises
View Similar Exercises
One-leg back lever
Advanced
Straddle back lever
Advanced
Advanced tuck back lever
Intermediate
Tuck back lever
Intermediate
Bent-arm straddle planche
Elite
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