Back Lever
The Back Lever primarily works the Posterior Deltoid, Trapezius (Lower), Trapezius (Middle), with secondary activation of the Pectoralis Major (Sternal), Triceps (Long Head) and stabilizer support from the Latissimus Dorsi, Rectus Abdominis, Transverse Abdominis. It is a bodyweight compound exercise at advanced difficulty.
The Back Lever is a advanced compound exercise requiring no equipment, following a horizontal push movement pattern. It primarily targets the Posterior Deltoid, Trapezius (Lower), Trapezius (Middle), with secondary engagement of the Pectoralis Major (Sternal), Triceps (Long Head).
Hold your body parallel to the ground while hanging from a bar with your body behind you.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Advanced |
| Type | Compound |
| Movement | Horizontal Push |
| Force | Static |
| Laterality | Bilateral |
| Primary | Posterior Deltoid, Trapezius (Lower), Trapezius (Middle) |
| Secondary | Pectoralis Major (Sternal), Triceps (Long Head) |
Muscles Worked
The Posterior Deltoid, Trapezius (Lower), and Trapezius (Middle) are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Pectoralis Major (Sternal), and Triceps (Long Head) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Latissimus Dorsi, Rectus Abdominis, Transverse Abdominis act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Posterior Deltoid (shoulders)
- Primary Muscle Trapezius (Lower) (back)
- Primary Muscle Trapezius (Middle) (back)
Secondary Muscles
- Secondary Muscle Pectoralis Major (Sternal) (chest)
- Secondary Muscle Triceps (Long Head) (triceps)
Stabilizer Muscles
- Stabilizer Muscle Latissimus Dorsi (back)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
How to Perform
Preparation
- Position body with proper alignment.
Execution
- Press weight forward and away from chest until arms are extended.
- Return to starting position under control.
- Repeat.
Comments
- This is an advanced exercise.
- Ensure proper form before adding load.
- Maintain tension throughout the hold.
Tips & Common Mistakes
- Brace your core and keep your feet flat for a stable base throughout the movement.
- Control the descent — don't let the weight drop or bounce at the bottom.
- Keep your elbows at roughly 45–75° from your torso to protect your shoulder joints.
Programming Suggestions
Adapt your sets and reps to your training goal. This is an advanced exercise — experienced lifters can push intensity higher and use more varied rep schemes.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Posterior Deltoid, Trapezius (Lower), Trapezius (Middle)) and can be substituted based on your equipment or variation preferences.
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