ZULTA
NL Join the waitlist

Back

Front Lever Raise

The Front Lever Raise is a strength exercise on a pull-up bar for your back. Share of the load in the Zulta muscle model: lats (upper) 25%, lats (lower) 21% and upper abs 10%.

Level: AdvancedEquipment: Pull-up barMulti-joint (compound)

How to do it

  1. Hang from a pull-up bar with a palms-forward grip about shoulder width.
  2. Set the shoulders down and brace the whole body into one straight line.
  3. Keep the arms straight and raise the body up until it is horizontal, face up.
  4. Pause briefly in the flat position.
  5. Lower back down to the hang slowly without bending the elbows or hips.

Tips

  • Control the lowering phase, it builds the strength for the full hold.
  • Start from a tuck with knees to chest and extend the legs as you get stronger.

Common mistakes

  • Kicking the legs to swing up into position.
  • Piking at the hips instead of lifting a straight body.
  • Dropping out of the top with no control.

Muscles worked by the Front Lever Raise

  • Lats (upper) Primary25%
  • Lats (lower) Primary21%
  • Upper abs Secondary10%
  • Triceps (long head) Secondary10%
  • Lower abs Secondary7%
  • Rear delts Secondary7%
  • Lower chest Minor5%
  • Lower traps Minor5%
  • Forearm flexors Minor4%
  • Rhomboids Stabilizer3%
  • Rotator cuff Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Straight-arm lever work on the bar: the lats hold the body horizontal and the abs keep it rigid. With the elbows locked, shoulder extension isolates the lats and the long head of the triceps; lying pullovers bring the sternal pec in strongly.

Front Lever Raise alternatives

Different equipment

Easier

Make it easier

Similar exercises

Frequently asked questions

What muscles does the Front Lever Raise work?

Mainly the lats (upper) and lats (lower). The upper abs, triceps (long head), lower abs and rear delts assist.

Is the Front Lever Raise good for beginners?

The Front Lever Raise is rated advanced. If you are new, learn the Lat Prayer first and build up from there.

What is a good alternative to the Front Lever Raise?

For example the Skin the Cat, Lat Prayer and Band Straight Arm Pulldown. They train mostly the same muscles, some with different equipment.

Sources

  • Marchetti and Uchida 2011, J Appl Biomech 27(4):380-384 (pullover, pec and lats)

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

Join the waitlist