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