Bodyweight
Back Lever
Upper Back · Back
Intermediate6
Demonstration
IntermediateIsolationBodyweight
Skin The Cat
Upper Back · Back
3
sets
10–12
reps
1m
Rest time
~6
Calories / set
Instructions
- 1
Start by hanging from a bar with your arms fully extended and your body relaxed.
- 2
Engage your core and lift your legs up, bringing your knees towards your chest.
- 3
Continue to lift your legs up and over your head, allowing your body to pass through the arms.
- 4
Once your legs are fully extended over your head, begin to lower them back down towards the starting position.
- 5
As you lower your legs, allow your body to pass back through the arms until you are hanging with your arms fully extended again.
- 6
Repeat for the desired number of repetitions.
Muscles worked
Primary
Upper Back
shoulders
Secondary
shoulderscore
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