Full Back Lever
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Pull-Up Bar
This is a technical lift, best learned under a coach’s eye before loading heavy.
HOW TO PERFORM
- Hang from a bar or rings and pull into an inverted hang with the hips above the hands.
- Keep the arms locked straight and squeeze the glutes so the body is one rigid line.
- Lower the body face DOWN under control until it is horizontal.
- Hold, breathing shallowly, then either lower out or pull back up to the inverted hang.
FORM TIPS
- Progress through the shapes rather than the hold time: tuck, then advanced tuck, then one leg, then straddle, then full. Each is the same lever shortened.
- It puts a big stretch through the front of the shoulder and the biceps with the elbows locked, so warm both up properly and add time slowly.
TARGET MUSCLES
Primary
- Lats
- Biceps
Secondary
- Shoulders
- Forearms
- Lower Back
- Glutes
- Abs
In the app
This guide covers these exercises in the Ægir Iron library:
- Advanced Tuck Back Lever
- Full Back Lever
- One-Leg Back Lever
- Straddle Back Lever
- Tuck Back Lever
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.