Also known as: front lever tuck, tuck front lever, bar tuck raise, pull-up bar tuck raise, tuck raise

What is Front Lever Tuck Raise on Bar?

The Front Lever Tuck Raise on Bar is an easy-level calisthenics pull exercise that targets the core, latissimus, shoulders, trapezius, and forearms. From a dead hang you tuck your knees and raise your body with straight arms until the shoulder-to-glutes line is parallel, then slowly lower.

How to Do Front Lever Tuck Raise on Bar

  1. Grip the bar: Jump or pull into a dead hang with a shoulder-width pronated grip; thumbs wrapped and shoulders slightly engaged to protect joints.
  2. Tuck knees tight: Engage your core and curl knees to your chest, keeping the pelvis tucked and ribcage down to maintain spinal neutrality.
  3. Pull and raise: With straight arms, retract the shoulders and lift the tucked body until the shoulder-to-glutes line is parallel to the ground.
  4. Hold control: Pause briefly at the horizontal position, breathe steadily, avoid swinging, and keep the core and lats engaged for stability.
  5. Slow descent: Lower back into a dead hang with slow, controlled motion, resisting momentum to protect the shoulders and build strength.

Muscle Groups

Core, Shoulders, Trapezius, Forearm, Latissimus

Description

Start by jumping into a Dead Hang on the Pull-Up Bar, make sure to maintain a strong pronated grip with your hands about shoulder width apart.

Engage your back and curl your knees up to your chest. From there, lift your body while keeping straight arms until your Shoulder-To-Glutes line is parallel to the ground.

Once the line is reached, start a controlled descent into a Dead Hang to complete a full rep.
Movement Group: Pull
Equipment: Pull-Up Bar

Progressions and Regressions

Frequently Asked Questions

What are the main benefits of the Front Lever Tuck Raise on Bar?

This move builds core strength, lat and shoulder development, scapular control, and grip endurance. It improves bodyline awareness and is a practical stepping stone toward advanced front lever progressions.

What common mistakes should I avoid when doing this exercise?

Avoid bending the arms, using momentum or kipping, hyperextending the lower back, and rushing repetitions. Also prevent a loose grip and poor scapular engagement to reduce shoulder strain.

How can I progress or regress the Front Lever Tuck Raise on Bar?

Regress with dead-hang knee raises, tuck holds, or band-assisted raises. Progress by lengthening the tuck, moving to advanced tuck or single-leg tuck, then straddle or full front lever variations.