How to do the Front Lever Raise
Hang from the bar with straight arms.
With your core braced, press the bar toward your hips with straight arms and raise your body to horizontal.
Pause briefly, then lower slowly back to the hang.
If it's too hard, do it with your knees tucked.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 6–15 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
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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