Smart Workout Diary

Front Lever Row

The front lever row is an advanced bodyweight pulling exercise performed while keeping the body in a front lever position beneath a pull-up bar. It primarily trains the lats and upper back, with strong involvement from the biceps, core, and shoulders. It develops straight-arm pulling strength, full-body tension, and control for advanced calisthenics skills.

Demonstration

Front Lever Row — demonstration 1
Front Lever Row — demonstration 2

Instructions

  1. Grip a secure pull-up bar with an overhand, shoulder-width grip and hang with the shoulders active.
  2. Set a tight hollow-body position: brace the abdomen, squeeze the legs together, point the toes, and raise the body toward horizontal.
  3. Keeping the body rigid, pull the chest toward the bar by driving the elbows back and down; avoid bending at the hips.
  4. Pause briefly near the bar, then slowly extend the arms and return to a controlled front lever position.
  5. End the set when you cannot maintain a level body, active shoulders, or controlled motion. Use an easier front-lever progression before attempting full repetitions.
Muscle Group
Lats
Other Muscle Groups
Upper Back, Biceps
Type
Calisthenics
Mechanics
Compound
Equipment
Pullup Bar
Difficulty
Expert

Technique tips

  1. Prioritize position over range: a tucked or advanced-tuck front lever row is preferable to a full version with bent hips.
  2. Keep the shoulders depressed and engaged; do not shrug toward the ears at the bottom.
  3. Use a smooth tempo and exhale during the pull. Avoid swinging, kicking, or dropping out of the lever position.
Exercise library