Tuck Front Lever Row

Recommended external demonstration

Watch Tuck Front Lever Row

Technique

How to perform Tuck Front Lever Row

1. Grip a pull-up bar overhand at about shoulder width, or grasp a pair of rings with room to row your body between them.
2. Tuck your knees close to your chest and raise your hips into a front lever with your back approximately horizontal.
3. Bend your elbows and pull your chest toward the bar or rings, keeping your knees tucked and your hips near shoulder height.
4. Let your shoulder blades move with the row rather than trying to keep your elbows locked.
5. Lower under control by extending your elbows until your arms are straight and your torso is still in the tucked horizontal position.
6. Repeat without swinging or dropping into an upright pull-up between repetitions, then lower your feet under control.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Rhomboid Major, Trapezius.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.