How to do the Front Lever Hold
Hang from a bar or rings with straight arms and a shoulder-width grip.
Pull your straight arms toward your hips and raise your body until it's horizontal, face up.
Keep your body straight by squeezing your abs and glutes.
Hold for your target time; start with a tuck position if needed.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Holds | 3 | 20–60 s | 1.5 min |
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
The widest muscles of your back pull the arms down and back. Pull-ups, pulldowns and rows with the elbows close to the body build the V-taper.
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