Back Lever

Note: This is just a visual reference — it may vary depending on your setup.

Strength Core

Back Core

Muscle Activation

Back · Latissimus Dorsi · Spine · Trapezius

90%

Shoulders

10%

Equipment

Bar Rings

Setup / Starting Position

Find a sturdy horizontal bar or gymnastics rings.
Stand facing the bar or rings.
Grasp the bar or rings with an overhand grip, shoulder-width apart.
Jump or pull yourself up so that your body is parallel to the ground, with your arms fully extended overhead.
Keep your legs together and straight.

Exercise Position

Hold the bar or rings tightly with your arms fully extended.
Engage your core and glutes to keep your body in a straight line from head to heels.

Form & Performance

Lower your body towards the ground by bending your elbows, keeping them close to your sides.
Lower yourself until your body is parallel to the ground or as low as you can control.
Keep your shoulders down and back, away from your ears.
Hold the position for as long as you can, maintaining control and tension throughout your body.