> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.

# Back lever

> Elite · Static · Bilateral. Strength

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| | |
| - | - |
| **Difficulty** | Elite |
| **Velocity** | Static |
| **Symmetry** | Bilateral |
| **Athlete** | Hunter |
| **Video length** | 9 s |

## Technique

1. Grab a bar or rings and flip your body backwards so that your torso is horizontal and your chest is facing down.
2. 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

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<Accordion title="Individual muscles" icon="list">
  * Anterior deltoid
  * Pectoralis major (clavicular head)
  * Serratus anterior
  * Biceps brachii (short head)
  * Brachialis
  * Brachioradialis
</Accordion>

## Equipment

<div className="not-prose" style={{display: "grid", gridTemplateColumns: "repeat(auto-fill, minmax(10rem, 1fr))", gap: "0.75rem"}}><a href="/collections/equipment/rings" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00b.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=b8d3912667105288799fb9d25919e936" alt="Rings" noZoom className="m-0 w-full h-full object-contain" width="237" height="234" data-path="images/equipment/q00b.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Rings</span></a><a href="/collections/equipment/pullup-bar" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q005.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=11546367fadbabfd528e34c28fff76b3" alt="Pullup bar" noZoom className="m-0 w-full h-full object-contain" width="206" height="283" data-path="images/equipment/q005.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Pullup bar</span></a><a href="/collections/equipment/monkey-bars" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00v.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=fa48b9c6f1e9b6018d065db2529e630d" alt="Monkey bars" noZoom className="m-0 w-full h-full object-contain" width="302" height="278" data-path="images/equipment/q00v.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Monkey bars</span></a><a href="/collections/equipment/dip-station" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00l.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=3b2f9c48fe4b730aacf3d82a5e4d7f95" alt="Dip station" noZoom className="m-0 w-full h-full object-contain" width="294" height="204" data-path="images/equipment/q00l.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Dip station</span></a><a href="/collections/equipment/parallel-bars" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00z.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=fd11f22bf66db76205a3d0e234abf7e5" alt="Parallel bars" noZoom className="m-0 w-full h-full object-contain" width="314" height="229" data-path="images/equipment/q00z.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Parallel bars</span></a><a href="/collections/equipment/row-bar" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q010.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=5773a7b655e9a4af6c145991f5a73d8a" alt="Row bar" noZoom className="m-0 w-full h-full object-contain" width="246" height="194" data-path="images/equipment/q010.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Row bar</span></a></div>

## Appears in

<div className="not-prose rounded-2xl border border-gray-200 dark:border-gray-800 px-5 py-4 flex flex-col gap-4"><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="dumbbell" size={16} /> Strength</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/strength/chest" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Chest</a><a href="/collections/strength/biceps" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Biceps</a><a href="/collections/strength/shoulders" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Shoulders</a><a href="/collections/strength/forearms" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Forearms</a><a href="/collections/strength/straight-arm" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Straight-arm</a><a href="/collections/strength/horizontal-pushing" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Horizontal pushing</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="medal" size={16} /> Calisthenics skills</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/calisthenics-skills/back-lever" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Back lever</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="shapes" size={16} /> Other disciplines</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/other-disciplines/gymnastics" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Gymnastics</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="person" size={16} /> Joint movements</div><div style={{flex: "1 1 18rem", display: "flex", flexDirection: "column", gap: "0.5rem"}}><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Shoulder</span><a href="/collections/joint-movements/shoulder-flexion-forward" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />flexion forward</a></div><div className="flex gap-4 text-xs text-gray-500 dark:text-gray-400"><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} /> trains</span><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} /> stretches</span></div></div></div></div>

## Progressions

<Columns cols={3}>
  <Card title="Back lever pullout" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e01w.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=81813c076eb8ba8b7bd7528d6a23f968" href="/exercises/back-lever-pullout-e01w" width="320" height="320" data-path="images/exercises/e01w.jpg">Elite</Card>
  <Card title="Forearms Iron cross" img="https://mintcdn.com/openmovement/9Q5h2q8IU-lkWVKY/images/exercises/e05q.jpg?fit=max&auto=format&n=9Q5h2q8IU-lkWVKY&q=85&s=03b40d40a45a89b3159f67096e71f211" href="/exercises/forearms-iron-cross-e05q" width="320" height="320" data-path="images/exercises/e05q.jpg">Herculean</Card>
  <Card title="One-arm-chinup" img="https://mintcdn.com/openmovement/8P9v7hq8gCkvmVqE/images/exercises/e07i.jpg?fit=max&auto=format&n=8P9v7hq8gCkvmVqE&q=85&s=b243346ede3e89cf74be555e7a1d9730" href="/exercises/one-arm-chinup-e07i" width="320" height="320" data-path="images/exercises/e07i.jpg">Herculean</Card>
  <Card title="Rings one-arm chinup" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e120.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=752cb43db7649f89b8906c41f585a64b" href="/exercises/rings-one-arm-chinup-e120" width="320" height="320" data-path="images/exercises/e120.jpg">Herculean</Card>
  <Card title="One-arm pullup" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e121.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=012b44f18c432530dc1dfca0d09ede1c" href="/exercises/one-arm-pullup-e121" width="320" height="320" data-path="images/exercises/e121.jpg">Herculean</Card>
</Columns>

## Regressions

<Columns cols={3}>
  <Card title="Half layout back lever" img="https://mintcdn.com/openmovement/9Q5h2q8IU-lkWVKY/images/exercises/e043.jpg?fit=max&auto=format&n=9Q5h2q8IU-lkWVKY&q=85&s=6a756fcec05758d83f9a4c78748c7d3f" href="/exercises/half-layout-back-lever-e043" width="320" height="320" data-path="images/exercises/e043.jpg">Advanced</Card>
  <Card title="Back lever lean" img="https://mintcdn.com/openmovement/ez-Z6MjOTdC-Snkx/images/exercises/e0uf.jpg?fit=max&auto=format&n=ez-Z6MjOTdC-Snkx&q=85&s=9e178f4a43c8f4066c80bf23bf9642eb" href="/exercises/back-lever-lean-e0uf" width="320" height="320" data-path="images/exercises/e0uf.jpg">Intermediate</Card>
</Columns>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <Card title="One-leg back lever" img="https://mintcdn.com/openmovement/9Q5h2q8IU-lkWVKY/images/exercises/e03z.jpg?fit=max&auto=format&n=9Q5h2q8IU-lkWVKY&q=85&s=1ad6f4d43758f0748f9d778614b40af6" href="/exercises/one-leg-back-lever-e03z" width="320" height="320" data-path="images/exercises/e03z.jpg">Advanced</Card>
    <Card title="Straddle back lever" img="https://mintcdn.com/openmovement/WxDAWzevIKn1VTcc/images/exercises/e0bc.jpg?fit=max&auto=format&n=WxDAWzevIKn1VTcc&q=85&s=77ecf9c01baf4acb0a1ce2a81ad29636" href="/exercises/straddle-back-lever-e0bc" width="320" height="320" data-path="images/exercises/e0bc.jpg">Advanced</Card>
    <Card title="Advanced tuck back lever" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e01d.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=02caa2e2b30761ddceca135ae0b397c2" href="/exercises/advanced-tuck-back-lever-e01d" width="320" height="320" data-path="images/exercises/e01d.jpg">Intermediate</Card>
    <Card title="Tuck back lever" img="https://mintcdn.com/openmovement/r5NZgYe_DLeX9Ddl/images/exercises/e0cf.jpg?fit=max&auto=format&n=r5NZgYe_DLeX9Ddl&q=85&s=3b929c3f7b884b0582abb88bb15e6838" href="/exercises/tuck-back-lever-e0cf" width="320" height="320" data-path="images/exercises/e0cf.jpg">Intermediate</Card>
    <Card title="Bent-arm straddle planche" img="https://mintcdn.com/openmovement/XQOJBoKc-Za4l09I/images/exercises/e179.jpg?fit=max&auto=format&n=XQOJBoKc-Za4l09I&q=85&s=d19db5cf6ba0336821d738fcb401e6c8" href="/exercises/bent-arm-straddle-planche-e179" width="320" height="320" data-path="images/exercises/e179.jpg">Elite</Card>
  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/back-lever-e01v). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
</Note>


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