Back Lever Pulls with gym rings
Back Lever Pulls on the rings are an advanced exercise that requires you to already have a solid Back Lever. In this movement, you control your body from the German Hang up to the horizontal Back Lever position. This exercise intensely engages the entire upper body, especially the back, shoulders, and biceps. The Back Lever Pull demonstrates maximum control in the Back Lever and is often used to transition between strength elements, such as the Back Lever and Front Lever.
Necessary equipment
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Back Lever Pulls 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
- Slowly and controlled, move your body backward into the inverted hang
- Go as deep as possible without losing control
- Avoid arching your back during the movement and ensure that your hips do not collapse
- Hold your hands in the position that is most comfortable for you, whether palms facing forward (pronation) or backward (supination)
- Dynamically and controlled, pull yourself back into the inverted hang
The exercise Back Lever Pulls is intended to be used as a hypertrophy, technique exercise.
Which muscles are trained by Back Lever Pulls?
Primary trained muscles for Back Lever Pulls
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 Pulls
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.
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Alternative variants of Back Lever Pulls with gym rings:
Tuck Back Lever Pulls
Tucked Back Lever Pulls reduce the leverage compared to regular Back Lever Pulls, as both legs are drawn in. This decreases the load on the upper body, especially on the lower back and shoulders. This variation is ideal for practicing the movement and body tension before progressing to more challenging versions, such as single-leg or full Back Lever Pulls.
Necessary equipment
Tuck Back Lever Pulls - the correct execution
- Begin in an inverted hang with your arms straight
- Pull your knees towards your chest
- Activate your core and glute muscles
- Try to keep your arms straight and actively tense your biceps
- Lower your body backward into the inverted hang
- Go as deep as possible without losing control
- Hold your hands in the position that is most comfortable for you, whether palms facing forward (pronation) or backward (supination)
- Dynamically and controlled, pull yourself back into the inverted hang
One Leg Back Lever Pulls
Compared to tucked Back Lever Pulls, single-leg Back Lever Pulls are more challenging because extending one leg while bending the other increases the leverage.
Necessary equipment
One Leg Back Lever Pulls - the correct execution
- Start in the inverted hang position
- Pull one knee very close to the ches
- The other side remains stretched
- Lower yourself slowly and in a controlled manner into the hang backwards
- Keep the tension in the biceps and triceps
- Now pull yourself back into the inverted hang position
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