Front Lever Row

Recommended external demonstration

Watch Front Lever Row

Front lever pull ups

Technique

How to perform Front Lever Row

1. Grasp the rings with an overhand grip and hang with your arms extended.
2. Tuck your legs to raise your torso, then extend both legs to establish a straight horizontal front lever.
3. Keep the legs and trunk rigid as you bend your elbows and pull your body toward the rings, directing the elbows down and back.
4. Row only as far as you can keep the hips level with the shoulders and maintain the straight-body lever.
5. Pause briefly without folding at the hips or forcing the upper chest to touch the rings.
6. Extend your elbows under control to return to the straight-arm horizontal position.
7. Repeat the row without letting the hips drop, then lower out of the lever under control.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Teres Major, Rectus Abdominis, Rhomboid Major, Trapezius.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.