What is Front Lever Hold Band Assisted?

The Front Lever Hold Band Assisted is a medium-level calisthenics hold using a resistance band to support a horizontal, body-parallel front lever. It primarily targets the core, latissimus, shoulders, traps and forearms while building static pulling strength and scapular control.

How to Do Front Lever Hold Band Assisted

  1. Set band low: Loop a light resistance band around a low pull-up bar and hold it behind your back at hip level to set up assistance and tension.
  2. Grip the bar: Step forward, reach under the band, and grab the bar with a strong pronated (overhand) grip, keeping hands shoulder-width or slightly wider.
  3. Align body: Walk feet back, straighten your legs, and lean until your torso is parallel to the ground with shoulders stacked and hips extended.
  4. Engage core and lats: Retract shoulder blades, pull elbows down slightly, and brace your core hard to maintain a straight, horizontal body line throughout the hold.
  5. Hold position: Maintain straight arms and shoulder tension while holding the front lever for the prescribed time; breathe evenly and avoid sagging hips or bent knees.
  6. Descend safely: To finish, slowly lower your hips and descend under control into a seated or supported position; reduce band assistance gradually as you progress.

Muscle Groups

Core, Shoulders, Trapezius, Forearm, Latissimus

Description

Stand in front of a Low Pull-Up Bar. Grab a resistance band with both hands behind your back at about hip level.

Stand closer to the bar and extend the resistance band in front of yourself until you can hold onto the bar, with the band underneath your palms.

Keep a strong pronated grip and straight arms throughout the full set.

Lower yourself below the bar as you engage your back and straighten your legs. Make sure your body stays parallel to the ground.

Hold the position for the required time. Descend gently into a siting position to complete the set.

Notes: It is recommended to use the lightest resistance band possible to achieve the desired time. This exercise can also be done on a High Pull-Up Bar.

Movement Group

Pull

Required Equipment

None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the main benefits of the band-assisted front lever hold?

This variation builds static pulling strength, core tension, and scapular control while reducing load with a band. It improves lats, shoulders, traps and forearm endurance and accelerates skill transfer to an unassisted front lever.

What common mistakes should I avoid when doing this exercise?

Avoid rounded shoulders, bent arms, sagging hips, and using excessively heavy band assistance. Poor scapular engagement and rushing progress reduce effectiveness and increase shoulder strain—prioritize tension and controlled tempo.

How can I progress or modify the front lever hold?

Progress by using lighter bands, increasing hold time, or moving from band-assisted to tuck, advanced tuck, straddle, then full front lever. Alternatives include negatives, front lever rows, and isometric holds on rings or a high bar.