Front Lever Row

Technique

How to perform Front Lever Row

1. Grasp a stable pull‑up rings with a shoulder‑width overhand grip and hang beneath it.
2. Tuck your knees tightly to your chest, depress your shoulders, and engage your core to raise your hips until your torso is parallel to the floor, and finally extend straight out - this is your starting position.
3. Keeping your elbows locked and body rigid, inhale to stabilize, then exhale as you bend your elbows and row your chest straight toward the rings by driving your elbows down and back.
4. Focus on squeezing your lats and mid‑back while maintaining the front lever alignment.
5. Pause briefly when your upper chest nears the rings, ensuring your hips stay level with your shoulders.
6. Inhale as you extend your elbows, lowering your body back to the horizontal front‑lever position under control without letting your hips drop or your shoulders elevate.
7. Repeat for the recommended number of repetitions, keeping each row smooth and maintaining constant core and lat engagement throughout the set.

Recommended external demonstration

Watch Front Lever Row

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Infraspinatus, Rhomboid Major, Teres Major, Teres Minor, Trapezius.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.