Also known as: lever pull, lever row, straight-arm pull, hollow body pull, bar lever pull

What is Front Lever Pull?

A Front Lever Pull is an advanced (hard) calisthenics pulling exercise where you hang hollow and pull your body into a horizontal lever position, primarily targeting the lats, core, trapezius and upper back. It requires strong scapular control, straight-arm pulling and high core tension.

How to Do Front Lever Pull

  1. Start hollow hang: Hang from the bar in a hollow body: posterior pelvic tilt, shoulders down, arms straight, legs together and core fully engaged.
  2. Depress scapula: Pull your shoulder blades down and slightly together without bending the elbows; maintain straight arms and avoid shrugging toward your ears.
  3. Engage lats: Drive your elbows down and back with lats engaged while keeping the hollow position and braced core for a controlled upward movement.
  4. Pull to horizontal: Explosively pull your torso until your body reaches horizontal; keep arms straight, legs together and maintain posterior pelvic tilt throughout.
  5. Controlled descent: Slowly lower back to the hollow hang with straight arms, keeping tension in lats and core; resist momentum to build strength safely.

Muscle Groups

Core, Trapezius, Latissimus, Back

Description

Begin by hanging from the bar in a hollow position. Scapula depressed, PPT, Core engaged, leg together (Shoulders down, tailbone tucked, arms straight)

Engage your whole body, keep your arms straight, utilise your lats to explosively pull yourself into a horizontal position., as in front lever. Try to control the negative as you return to your hanging position.

Maintain straight arms and a hollow position throughout. As you progress limit the amount of momentum used.
Movement Group: Pull
Equipment: Pull-Up Bar

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Front Lever Pull?

The Front Lever Pull builds lats, core strength, scapular stability and straight-arm pulling power. It improves full-body tension, shoulder stability and body awareness—beneficial for lever holds, advanced pulls and overall calisthenics pulling performance.

What common mistakes should I avoid when doing Front Lever Pulls?

Avoid bending the elbows, shrugging the shoulders, letting the hips sag or using excessive kip. Failing to maintain a hollow body and straight arms reduces effectiveness and increases injury risk—prioritize control and proper scapular engagement.

How can I progress to a full Front Lever Pull or what are alternatives?

Progress with tuck lever pulls, advanced-tuck, one-leg lever pulls, negatives and band-assisted reps. Alternatives include straight-arm lat pulldowns, Australian rows and slow eccentric pull-ups to build similar lat and core strength.