Zirv FitnessStrength exercise
Back Lever (Progression)
How to do it
- Hang from an overhead bar with an overhand grip slightly wider than shoulder width.
- Pull into a bent-arm inverted position, tucking the knees toward the chest to begin the progression.
- Roll back and extend the hips and legs behind you, working toward a horizontal line facing the floor.
- Brace the core hard and pull the shoulder blades down to keep the latissimus dorsi engaged and the shoulders from rounding.
- Hold the achievable line for the rep, keeping the body as straight as your current progression allows.
- Bend the knees and pull back through the inverted position to release the hold under control before repeating.
Muscles worked
Latissimus DorsiLarge back muscle responsible for shoulder extension, adduction, and internal rotation. All Latissimus Dorsi exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises
Related Lats exercises
- Type
- Strength
- Primary muscles
- Latissimus Dorsi, Core
- Measured in
- Time