What is Front Lever Tuck Pull Up?

The Front Lever Tuck Pull Up is a calisthenics pull that combines a front lever tuck with a powerful pull to bring your chest to the bar. It primarily targets the core, lats, biceps, shoulders, and upper back, and is a hard-level exercise requiring strong pulling strength and scapular control.

How to Do Front Lever Tuck Pull Up

  1. Grip the bar: Grab a secure overhand grip at shoulder width, hang with straight arms, engage shoulders and scapula to protect joints.
  2. Assume tuck lever: Bring knees to chest and lift hips so torso is parallel to the ground in a front lever tuck; keep core tight.
  3. Initiate pull: Pull elbows down and back while maintaining the tuck, driving chest toward the bar using lats and biceps; keep scapula engaged.
  4. Touch the bar: Continue the pull until your chest reaches the bar without straining your neck; pause briefly at the top, breathing and holding tension.
  5. Controlled descent: Slowly lower back to the front lever tuck under control, resisting momentum; extend arms only when safe, keeping shoulders stable.

Muscle Groups

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

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

Required Equipment

Pull-Up Bar

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Front Lever Tuck Pull Ups?

They build core and posterior chain strength, increase lat and biceps pulling power, and improve scapular control and shoulder stability. The move enhances body tension awareness and transfers to advanced calisthenics skills when trained safely.

What are common mistakes doing Front Lever Tuck Pull Ups?

Common errors include letting the hips sag, using excessive neck or shoulder strain, kipping with momentum, and poor scapular engagement. Neglecting core tension or rushing progressions increases injury risk—prioritize strict form and controlled tempo.

How can I progress to or regress from the Front Lever Tuck Pull Up?

Progress by increasing hold time, straightening legs toward a full front lever, adding slow negatives or weighted pulls. Regress with tuck holds, assisted band front levers, horizontal rows, or eccentric-only pulls until strength and technique improve.