Front Delt, Biceps

Back Lever with gym rings

The back lever is a calisthenics exercise where the body is held horizontally with the stomach facing the ground. It requires strong body tension and primarily trains the biceps, shoulder, and core muscles. The back lever particularly challenges stability and body control and demands both strength and flexibility in the arms and shoulders. This advanced exercise requires patience and consistent training.

To prepare, various progressions are recommended: The tucked back lever is a basic exercise where the knees are pulled to the chest to strengthen the core muscles. The straddle back lever and the single-leg back lever are more advanced variations, where spreading or extending the legs increases the load. Exercises like back lever pulls help further develop the necessary strength and stability in the upper body.

The front lever is often mentioned alongside the back lever, where the body is also held horizontally, but with the face facing upwards.

Necessary equipment

Gymnastic Rings

Back Lever with gym rings - the correct execution

Begin in an inverted hang with your arms straight
Extend your legs and keep them together
Ensure that your entire body forms a straight line
Activate your core and glute muscles to create strong body tension
Keep your arms straight and actively tense your biceps
Lower your body slowly and controlled backwards until it reaches a horizontal position
In the horizontal position, make sure your hips do not sag and avoid arching your back, to form a consistent line from your heels to your head
Hold your hands in the position that is most comfortable for you, whether palms facing forward (pronation) or backward (supination)
Maintain this position for the set time or as long as possible
Maintain this position for the set time or as long as possible
Controlled, pull yourself back into the inverted hang or lower your feet to the ground to complete the exercise

The exercise Back Lever is intended to be used as a hypertrophy, technique exercise.

Which muscles are trained by Back Lever?

Primary trained muscles for Back Lever

Front Delts - The front part of the deltoid muscle, also known as the anterior shoulder, is located at the front of the shoulder. It is primarily involved in the forward movement of the arm, such as lifting the arm forward. It also assists in the internal rotation of the arm. This muscle is engaged in activities that involve lifting objects in front of the body or pushing forward.
Biceps - The biceps brachii muscle is located on the front of your upper arm. It helps you bend your arm at the elbow, rotate your palm upwards, and lift your arm forward.

Secondary trained muscles for Back Lever

Side Delts - The lateral part of the deltoid muscle, also known as the lateral shoulder, is located on the outside of the shoulder. It is the main muscle responsible for lifting the arm sideways. The lateral shoulder is particularly active when the arm is extended away from the body, such as during lateral raises or lifting objects to the side. It plays a key role in arm abduction and shoulder stabilization.
Chest - The pectoralis major muscle is the large muscle on your chest. It helps you bring your arm towards your body and rotate it inward.