
Back Lever
Upper Back · Back
Upper Back · Back
3
sets
10–12
reps
1m
Rest time
~5
Calories / set
Stand facing the rope with your feet shoulder-width apart.
Grab the rope with both hands, palms facing towards you.
Bend your knees slightly and engage your core.
Begin pulling yourself up the rope by alternating hand-over-hand movements.
Use your legs to assist in the upward movement.
Continue climbing until you reach the desired height or the top of the rope.
To descend, reverse the hand-over-hand movement while controlling your descent.
Repeat for the desired number of repetitions.
Primary
Upper Back
forearms
Secondary

Upper Back · Back

Upper Back · Back

Upper Back · Back

Upper Back · Back

Upper Back · Back

Upper Back · Back

Upper Back · Back

Upper Back · Back

Upper Back · Back

Upper Back · Back

Upper Back · Back

Upper Back · Back

Upper Back · Back

Upper Back · Back