Front Lever Raise
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 the bar with an overhand grip about shoulder width and the arms straight.
- Pull the shoulder blades down and squeeze the body into one rigid line, legs together.
- Keeping the arms locked, press the bar toward the hips so the body swings up as one piece until it is level with the floor, face up.
- Lower back to the hang under control without bending the arms, and start the next rep from a still hang.
FORM TIPS
- The arms stay straight the whole way. Bending them turns it into a row and takes the work off the lats.
- Use the same shapes as the hold: a tuck first, then one leg out, then straddle, then the full body.
- Lowering slowly builds the strength fastest. If the descent drops away, shorten the lever.
TARGET MUSCLES
Primary
- Lats
- Abs
Secondary
- Biceps
- Glutes
- Shoulders
- Forearms
- Obliques
- Traps
- Hamstrings
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.