Front Lever
The Front Lever primarily works the Anterior Deltoid, Latissimus Dorsi, Pectoralis Major (Sternal), with secondary activation of the Biceps Brachii (Long Head), Rectus Abdominis, Serratus Anterior and stabilizer support from the Transverse Abdominis, Trapezius (Upper), Triceps (Long Head). It is a bodyweight compound exercise at advanced difficulty.
The Front Lever is a advanced compound exercise requiring no equipment, following a horizontal pull movement pattern. It primarily targets the Anterior Deltoid, Latissimus Dorsi, Pectoralis Major (Sternal), with secondary engagement of the Biceps Brachii (Long Head), Rectus Abdominis, Serratus Anterior.
Hold your body parallel to the ground while hanging from a bar with your body in front of you.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Advanced |
| Type | Compound |
| Movement | Horizontal Pull |
| Force | Static |
| Laterality | Bilateral |
| Primary | Anterior Deltoid, Latissimus Dorsi, Pectoralis Major (Sternal) |
| Secondary | Biceps Brachii (Long Head), Rectus Abdominis, Serratus Anterior |
Muscles Worked
The Anterior Deltoid, Latissimus Dorsi, and Pectoralis Major (Sternal) are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Biceps Brachii (Long Head), Rectus Abdominis, and Serratus Anterior act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Transverse Abdominis, Trapezius (Upper), Triceps (Long Head) act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Anterior Deltoid (shoulders)
- Primary Muscle Latissimus Dorsi (back)
- Primary Muscle Pectoralis Major (Sternal) (chest)
Secondary Muscles
- Secondary Muscle Biceps Brachii (Long Head) (biceps)
- Secondary Muscle Rectus Abdominis (core)
- Secondary Muscle Serratus Anterior (chest)
Stabilizer Muscles
- Stabilizer Muscle Transverse Abdominis (core)
- Stabilizer Muscle Trapezius (Upper) (back)
- Stabilizer Muscle Triceps (Long Head) (triceps)
How to Perform
Preparation
- Position body with proper alignment.
Execution
- Pull weight toward torso, squeezing shoulder blades together.
- 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
- Retract and depress your shoulder blades before initiating each rep.
- Lead with your elbows rather than your hands to maximize back engagement.
- Avoid shrugging your traps — keep your shoulders packed down and back.
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 (Anterior Deltoid, Latissimus Dorsi, Pectoralis Major (Sternal)) and can be substituted based on your equipment or variation preferences.
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