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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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