Back Lever: How-to, Tips & More
The Back Lever is a advanced isometric exercise for your lats. You do it with pull up bar. It is a good fit when your goal is general fitness.
Besides the lats, it also works your shoulders, core and biceps, so it fits well in a session that trains those muscles together.
Muscles worked
Lats
Primary
Shoulders
Secondary
Core
Secondary
Biceps
Secondary
How to do the Back Lever
- Hang from a bar or rings and tuck your knees.
- Rotate backward through your arms until your back faces the floor.
- Extend your body until it is level with the floor, arms straight.
- Hold, then return the way you came.
Back Lever tips
- Start with a tucked hold. This puts a lot of strain on the elbows and shoulders.
Sets and reps
Most lifters do well with 5 to 20 reps per set, and 5 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range.
Equipment
Pull up bar
Type
Isometric
Back Lever alternatives
More lats exercises
Assisted Chin Up
Assisted pull up machine
Assisted Pull-Up
Assisted pull up machine
Band Assisted Chin Up
Resistance band
Band Assisted Pull Up
Resistance band
Band Bent Over Row
Resistance band
Child Pose
Bodyweight
Frequently asked questions
What muscles does the Back Lever work?
The Back Lever mainly works your lats, with help from your shoulders, core and biceps.
How many sets and reps should I do?
A good starting point is 5 to 20 reps per set, and many lifters get the best results between 5 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Back Lever good for beginners?
It is rated advanced, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Back Lever?
You need pull up bar.
Add Back Lever to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon