Pull
Pull
Tuck Back Lever
Advanced
Level 70/100
The tuck back lever is the first static back-lever progression. You hang from bar/rings chest facing down, body horizontal, arms extended, knees tucked. The direct complement to the front lever, loading muscles in the opposite pattern.
LevelAdvanced
Sets4-5 × 5-15 sec hold
Rest2-3 min
EquipmentPull-up bar, Rings
Muscles
Primarily biceps (under extreme stretch), chest, anterior deltoid, and lower-back musculature that holds hip extension against gravity.
Execution
From a hang, skin-the-cat into a German hang. From there, gradually extend until the torso is horizontal (chest to the floor) with knees tucked. Arms fully extended. Hold for the target time, then return to the German hang with control.
Caution
The German hang is the entry to the back lever and puts the shoulder in its most vulnerable position. Own good shoulder mobility first. Never hold a back lever through shoulder pain.
Goal
3×5-10 seconds of tuck back lever before progressing to half-lay or full back lever.
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