Bodyweight
Back Lever
Upper Back · Back
Intermediate6
Demonstration
IntermediateIsolationBodyweight
Elevator
Upper Back · Back
3
sets
10–12
reps
1m
Rest time
~6
Calories / set
Instructions
- 1
Stand with your feet shoulder-width apart and your knees slightly bent.
- 2
Place your hands on your hips or cross them in front of your chest.
- 3
Keeping your back straight, slowly bend forward at the waist, lowering your upper body towards the ground.
- 4
Pause for a moment at the bottom, then slowly raise your upper body back up to the starting position.
- 5
Repeat for the desired number of repetitions.
Muscles worked
Primary
Upper Back
shoulders
Secondary
shoulderstrapezius
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
Related exercises
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Barbell
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Alternatives
Resistance band
Band One Arm Standing Low Row
Upper Back · Back
Beginner9
Resistance band
Band One Arm Twisting Seated Row
Upper Back · Back
Beginner9
Barbell
Barbell Bent Over Row
Upper Back · Back
Advanced12
Barbell
Barbell Incline Row
Upper Back · Back
Advanced12
Barbell
Barbell One Arm Bent Over Row
Upper Back · Back
Advanced12
Barbell
Barbell Pendlay Row
Upper Back · Back
Advanced12