What is Front Lever Tuck Raise on Bar?

The Front Lever Tuck Raise on Bar is an easy-level calisthenics pull exercise that lifts a tucked body to a shoulder-to-glutes parallel line. It primarily targets the core, lats, shoulders, traps and forearms while building pulling strength and core stability.

How to Do Front Lever Tuck Raise on Bar

  1. Establish grip: Jump into a dead hang with a pronated, shoulder-width grip; engage shoulders and scapula, keep feet together and inhale to prepare.
  2. Tuck knees: Engage your core and curl knees to chest while keeping arms straight and scapula engaged; avoid shrugging or swinging the body.
  3. Lift to parallel: Drive the scapula and contract lats to lift hips and torso until the shoulder-to-glutes line is parallel to the ground; keep arms locked.
  4. Hold briefly: Pause 1–2 seconds at parallel, maintain tight core and steady breathing to emphasize control and reduce momentum.
  5. Controlled descent: Slowly lower back to a dead hang with straight arms, preserving scapular control and avoiding fast drops; reset before the next rep.

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 benefits of the Front Lever Tuck Raise on Bar?

This exercise builds core strength, scapular stability, and lat and shoulder endurance while training pulling mechanics. The tucked position reduces lever length, making it an accessible step toward full front lever progressions.

What common mistakes should I avoid?

Avoid using momentum, bending the arms, shrugging shoulders, or arching the lower back. Focus on scapular engagement, a tight tuck, and slow controlled movement to protect the shoulders and spine.

How can I progress or find easier alternatives?

Start with dead hang scapular pulls, tuck holds, assisted front lever holds or negatives. Progress by increasing hold time, extending one leg, then moving to advanced tuck and full front lever variations.