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Technique

  1. Hang from a rope in a Tuck front lever position, with the rope on the side of your body (not between your legs).
  2. While keeping your back parallel to the ground, pull yourself up and move the bottom hand on top of the other one.
  3. Keep repeating within a safe height, then come back down by reversing the motions.

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Muscles

Strength

Primary

  • Rotator cuff
  • Back
  • Shoulders
  • Triceps
  • Biceps
  • Forearms

Secondary

  • Abs
  • Obliques
  • Pelvis
  • Teres minor
  • Teres major
  • Posterior deltoid
  • Middle trapezius
  • Latissimus dorsi
  • Rhomboid major
  • Triceps brachii (long head)
  • Biceps brachii (short head)
  • Brachialis
  • Brachioradialis
  • Lower trapezius
  • Triceps brachii (medial head)
  • Triceps brachii (lateral head)

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Equipment

Climbing rope
Climbing rope

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Appears in

Calisthenics skills
Joint movements
Elbowextensionflexion
Shoulderretractionextension backward
trains stretches

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Progressions

e01i

Advanced tuck front lever row rope climb

Elite

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Regressions

e09s

Rope climb

Intermediate
e0ck

Tuck front lever row

Advanced
e01h

Advanced tuck front lever row

Advanced
e0g8

Advanced tuck front lever raise

Advanced
e0bf

Straddle front lever row

Elite
e14q

Front lever row

Herculean
e03l

One-leg front lever

Advanced
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.