Technique
- Hang from your arms and pull your upper body to a horizontal position, while keeping the arms fully straight.
- Keep one leg extended horizontally, while the other leg is tucked towards your 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
- The body should be horizontal, with the shoulders, hips and the straight leg on the same line.
- Keep your arms fully straight.
- Do not let your upper back round.
- Engage your scapulas: try to retract your shoulders, so that they end up in a neutral position.
Muscles
Strength
Primary
- Rotator cuff
- Back
- Shoulders
- Triceps
- Serratus anterior
- Chest
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
- Serratus anterior
- Pectoralis minor
- Triceps brachii (medial head)
- Triceps brachii (lateral head)
Equipment
Appears in
Strength
Calisthenics skills
Joint movements
Progressions
Half layout front lever
Elite
One-leg front lever raise
Elite
One-leg 360 pull
Elite
Regressions
Advanced tuck front lever
Advanced
View Similar Exercises
View Similar Exercises
Straddle front lever
Advanced
Half-straddle front lever
Advanced
Front lever
Elite
Advanced tuck front lever row
Advanced
Tuck front lever
Intermediate
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