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.
- The legs are opened wide and also straight and horizontal. The wider they open (depending on your flexibility), the easier the exercise will get.
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
Korean dip
Advanced
Regressions
Advanced tuck back lever
Intermediate
View Similar Exercises
View Similar Exercises
One-leg back lever
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Back lever
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Tuck back lever
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Tuck planche
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Back lever lean
Intermediate
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