Full Front 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 with the arms straight and the shoulder blades pulled down.
- Pull the bar toward the hips with straight arms while lifting the legs, so the body rotates up to horizontal face UP.
- Hold with the whole body in one line, ribs down and glutes squeezed, arms still locked.
- Lower under control rather than dropping out of it.
FORM TIPS
- It is a straight-arm LAT movement, not a core hold. If the hips sag it is the lats giving out, so shorten the lever rather than fighting for time.
- Progress through the shapes: tuck, advanced tuck, one leg, straddle, then full.
TARGET MUSCLES
Primary
- Lats
- Abs
Secondary
- Biceps
- Glutes
- Shoulders
- Forearms
- Obliques
- Traps
- Hamstrings
In the app
This guide covers these exercises in the Ægir Iron library:
- Advanced Tuck Front Lever
- Full Front Lever
- One-Leg Front Lever
- Straddle Front Lever
- Tuck Front 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.