Also known as: tuck front lever pull, front lever pull, tuck pull-up, front lever pullup, tuck lever pull

What is Front Lever Tuck Pull Up?

The Front Lever Tuck Pull Up is a hard calisthenics pull that combines a tucked front lever hold with a powerful pull to work the lats, core, biceps and shoulders. It emphasizes scapular control and full-body tension, making it ideal for advanced trainees seeking improved static strength and pull capacity.

How to Do Front Lever Tuck Pull Up

  1. Set tuck hang: Hang from a pull-up bar and pull knees to chest into a tight front lever tuck, keeping shoulders depressed and core braced before movement.
  2. Engage scapula and core: Retract and depress shoulders, squeeze lats, and brace your core so the torso remains horizontal and stable before initiating the pull.
  3. Pull toward bar: Use lat and biceps strength to pull your chest toward the bar while maintaining the tucked hips and strict body line; avoid kip or leg swing.
  4. Reach chest to bar: Aim to bring your sternum to bar level with controlled movement, exhaling on the ascent and keeping elbows close to reduce shoulder strain.
  5. Controlled descent: Slowly extend elbows and lower back into the front lever tuck, resisting gravity for tempo and maintaining core tension to protect shoulders and spine.

Muscle Groups

Back, Biceps, Chest, Core, Shoulders, Trapezius, Forearm, Latissimus

Description

Start in a front lever tuck position - hanging in a bar with your body parallel to the ground and knees bent.

While hanging in this position, pull yourself toward the bar till your chest touches the bar.

Return to the starting position.
Movement Group: Pull
Equipment: Pull-Up Bar

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Front Lever Tuck Pull Ups?

This move builds posterior chain and upper-body pulling power, developing lats, traps, biceps and deep core stability. It also improves scapular control and body tension, transferable to full front lever, pull-ups and gymnastics strength skills.

What are common mistakes to avoid when performing this exercise?

Common errors include breaking core tension, flaring elbows, using kipping momentum, and letting shoulders shrug. These reduce effectiveness and raise injury risk—focus on tight tuck, slow tempo, and scapular control.

How can I progress to a full front lever or find alternatives?

Progress by increasing tuck hold duration, adding eccentric negatives, or working advanced tuck and single-leg variations. Alternatives include tuck rows, assisted front lever holds, and weighted pull-ups to build the same pulling strength safely.