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.
- One leg is extended and aligned with the rest of the body. The other leg is bend and tucked close to the chest.
- The primary muscles work equally regardless of which leg you extend, so it is not necessary to count the exercise as unilateral: it is enough to alternate the legs with each set.
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
Half layout back lever
Advanced
One-leg 360 pull
Elite
Regressions
Advanced tuck back lever
Intermediate
View Similar Exercises
View Similar Exercises
Straddle back lever
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Back lever
Elite
Tuck back lever
Intermediate
Back lever lean
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Wall half layout planche lean
Advanced
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