Back Lever

What it is

This advanced static hold requires you to maintain a horizontal body position, face down, suspended from a bar. It primarily engages your latissimus dorsi, shoulders, triceps, and a strong, integrated core. Mastering this position demonstrates significant upper body and core strength.

Technique tips

• Maintain a straight, rigid body line from head to heels.
• Keep your elbows fully extended and locked throughout the hold.
• Actively depress your shoulder blades to support the position.
• Engage your glutes and core muscles tightly to prevent hip sag.
• Breathe steadily while maintaining full body tension.
• Progress through tuck, one-leg, and straddle variations first.

How to track your progress

Log the hold time of each set. Straddly keeps your best hold for this exercise and tells you when you beat it, so a two-second gain does not go unnoticed.