Muscles worked
upper back, biceps, forearms, core
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back lever
- Body part
- back
- Equipment
- body weight
- Target muscle
- upper back
- Muscle group
- biceps
How to perform it
- 1
Start by hanging from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
- 2
Engage your core and pull your shoulder blades down and back.
- 3
Bend your knees and tuck them towards your chest.
- 4
Slowly lift your legs up, keeping them straight, until your body is parallel to the ground.
- 5
Hold this position for a few seconds, then slowly lower your legs back down to the starting position.
- 6
Repeat for the desired number of repetitions.
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