What is the difference between an Ice Cream Maker and a Front Lever?

The Ice Cream Maker is a dynamic exercise that uses the momentum of a pull-up to enter the lever position, whereas a Front Lever is a static hold. This makes the Ice Cream Maker an excellent tool for building the specific lat and core strength required for the static hold.

Can I perform this exercise with an underhand grip?

Yes, using a chin-up or underhand grip is a common variation that places more emphasis on the biceps. However, a wide overhand grip is generally preferred for maximum lat recruitment and better carryover to advanced calisthenics.

How many pull-ups should I be able to do before trying this?

You should be able to perform at least 8 to 10 strict pull-ups with good form. This ensures you have the foundational back strength to control your body weight as it moves through different angles.

Ice Cream Maker Exercise Guide: Lat and Core Strength

Learn how to master the Ice Cream Maker exercise to build upper body power and core stability with our step-by-step bodyweight guide.

How to Perform

Grip a pull-up bar with an overhand, shoulder-width grip and hang with your arms fully extended.
Pull your body upward until your chin is level with the bar, maintaining a tight core and straight legs.
While holding the top position, lean your torso back and simultaneously push the bar away from you to move your body into a horizontal plane.
Straighten your arms as you lower your body into a position parallel to the floor, similar to a front lever.
Pull yourself back up to the peak of the pull-up position by engaging your lats and biceps.
Lower your body back down to the initial dead hang in a controlled manner to complete one repetition.

Common Mistakes

Allowing the hips to sag or the back to arch during the horizontal transition
Using momentum or swinging to kick the legs up rather than using lat strength
Failing to maintain a full range of motion during the vertical pull phase
Dropping too quickly from the horizontal position instead of controlling the eccentric descent

Muscles Worked

Primary movers

Lats

Stabilizers

Core
Biceps
Rear Deltoids
Forearms

Related Guides

Lats · Back