Exercise
Back Lever Hold
Also known as: back lever, german hang lever
Back Lever Hold is a compound exercise for the lats. Main target: lats. Also works: anterior deltoid, upper abs and lower back. No equipment needed — just your bodyweight.
Muscles worked
How to do it
- Hang from a pull-up bar, pull your legs through your arms and rotate backward until your body is below the bar, face down.
- Extend your body until it is horizontal in one straight line, arms straight behind you.
- Hold the position, squeezing the back, shoulders and core.
- Tuck the legs and rotate back out under control.
Similar exercises
Archer Pull-Up
Bodyweight
Lats
Front Lever Hold
Bodyweight
Lats
L-Sit Pull-Up
Bodyweight
Lats
Neutral-Grip Pull-Up
Bodyweight
Lats
Pullups
Bodyweight
Upper latsLower lats
Chin-Up
Bodyweight
Lower latsUpper latsBiceps short head
Alternatives with other equipment
Band Lat Pulldown
Bands
Lats
Cable Rope Lat Pulldown
Cable
Lats
Machine Lat Pulldown
Machine
Lats
Medicine Ball Overhead Throw
Medicine ball
Lats
Bent Over Barbell Row
Barbell
Middle backLower lats
One-Arm Dumbbell Row
Dumbbell
Middle back
Add to a workout in LiftChat
LiftChat builds a program around it, suggests weights and sets, and tracks your progress. Free.