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Front Lever Reps

Front Lever Reps

The Front Lever Reps is an advanced bodyweight exercise that primarily targets the muscles of the core, shoulders, and upper back. It is a challenging yet rewarding exercise that requires exceptional strength, stability, and body control. Performing the Front Lever Reps effectively engages various muscle groups simultaneously, allowing for a full-body workout. To execute the Front Lever Reps, you suspend yourself horizontally from a bar, gripping it with an overhand pronated grip. Your body should be straight, with the legs extended and toes pointed. The goal is to maintain this position while lowering and raising your body in a controlled manner. This exercise engages your core muscles as they work to stabilize your body and prevent excessive swinging or sagging. In addition to the core, Front Lever Reps also target the latissimus dorsi muscles, which run along your mid-back and contribute to the strong, impressive wingspan effect. The shoulders, biceps, and forearms also come into play as stabilizers during this exercise, providing a comprehensive upper body workout. Implementing Front Lever Reps into your fitness routine can help you build impressive upper body strength, develop better core stability, and enhance your overall body control. Due to its demanding nature, it is recommended to master foundational strength exercises before attempting this advanced movement. Remember to respect your body's limits and progress gradually, seeking perfect form and technique to maximize benefits and minimize the risk of injury. Challenge yourself and push your limits with this incredible bodyweight exercise, but always ensure proper warm-up, technique, and progression to perform it safely and effectively.


  • Start by finding a pull-up bar and grip it with an overhand grip, slightly wider than shoulder-width apart.
  • Hang from the bar with your arms fully extended, engaging your shoulder blades to activate your upper back muscles.
  • Engage your core and tuck your knees up towards your chest.
  • Slowly begin to straighten your legs out in front of you, keeping your body straight and parallel to the ground.
  • Continue extending your legs until your body is completely horizontal, maintain a strong, engaged core throughout.
  • Hold this position for a few seconds to build strength and stamina.
  • Bend your legs back to the starting position, keeping your body steady and controlled.
  • Repeat the movement for the desired number of repetitions, aiming to gradually increase the duration of each hold over time.
  • Remember to breathe consistently throughout the exercise and listen to your body, adjusting the intensity as needed.

Tips & Tricks

  • Ensure proper form and technique to maximize the effectiveness of the exercise.
  • Focus on engaging the core muscles throughout the movement.
  • Gradually increase the number of reps over time to progress in difficulty.
  • Include variations in grip positions to target different muscles and increase overall strength.
  • Control the lowering phase (eccentric) of the movement to build up strength and stability.
  • Practice regular stretching and mobility exercises to maintain flexibility and prevent injuries.
  • Combine front lever reps with other upper body exercises to create a well-rounded workout routine.
  • Implement a progressive overload approach by gradually adding additional resistance or difficulty to continue challenging your muscles.
  • Maintain a balanced diet with adequate protein intake to support muscle recovery and growth.
  • Prioritize rest and recovery days to allow your muscles to repair and avoid overtraining.

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