Arms
Front lever pull-up
Master the ultimate test of upper body pull strength by combining horizontal core stability with vertical arm power.
How to perform.
Follow the sequence — setup is half the lift.
Hang from a pull-up bar using a shoulder-width overhand grip and engage your core to stabilize the body.
Lean your torso back and raise your legs until your body is parallel to the floor in a full front lever position.
Maintain a rigid straight line from your shoulders to your ankles by squeezing your glutes and bracing your midsection.
Pull your body upward toward the bar by flexing your elbows while keeping your torso strictly horizontal.
Touch the bar to your mid-stomach or lower chest area, ensuring your elbows drive back toward your hips.
Lower yourself back to the straight-arm lever position with control, avoiding any sagging in the hips.
Complete the desired repetitions while keeping your feet elevated and your body perfectly flat.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the hips to sag or the back to arch during the pulling phase
- Using momentum or swinging to initiate the upward movement
- Failing to reach full elbow extension at the bottom of the rep
- Tucking the knees toward the chest instead of maintaining a straight line
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.