Straddle Front Lever Row

Technique

How to perform Straddle Front Lever Row

1. Grasp the rings around shoulder width with an overhand grip and hang beneath them.
2. Use a tuck to raise your torso, then extend your legs into a straddle front lever with your hips level with your shoulders.
3. Start with straight elbows; bend them to row your torso toward the rings, directing the elbows down and back.
4. Maintain the straddle and trunk position without folding at the hips or kicking your legs.
5. Pause at the highest point you can control without losing that alignment; touching the upper chest to the rings is not mandatory.
6. Extend your elbows under control to return to the horizontal straight-arm start.
7. Repeat the row, 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.