Negative Front Lever with gym rings
The negative front lever on the gymnastics rings is an advanced variation of front lever pulls, training the front lever through the entire range of motion. The exercise begins in a dead hang, from which you slowly lower yourself into the front lever position and eventually end in a hang. This slow descent, also called the negative or eccentric phase, is the key part of the exercise and gives it its name.
In the eccentric phase, the body is particularly strong, allowing you to hold the front lever position even if this is not yet possible during the concentric phase (pulling up). This creates an effective training stimulus that specifically strengthens the core, back, and triceps muscles. Negative front levers are therefore ideal for preparing for the full front lever and front lever pulls.
Necessary equipment
~e5724973d14549c23ea8a586b5736b36.png?alt=media)
Negative Front Lever with gym rings - the correct execution
- Start in the inverted hang
- Pull your shoulder blades back down
- Stretch hips and knees
- Lower yourself slowly and controlled into the hang position
- Keep maximum tension in torso and buttocks
- Arms are stretched
- The negative phase should last about 4-5 seconds
The exercise Negative Front Lever is intended to be used as a hypertrophy, technique exercise.
Which muscles are trained by Negative Front Lever?
Primary trained muscles for Negative Front Lever
Latissimus - The latissimus dorsi is a large muscle in your back that helps you pull your arm down and back. It also supports breathing and stabilizes the spine.
Upper Back - The muscles in the upper back, including the trapezius and rhomboid muscles, help move and stabilize your shoulders. They pull the shoulder blades together and support posture.
Secondary trained muscles for Negative Front Lever
Abs - The rectus abdominis, also known as the "abs," runs vertically along the front of the abdomen. It is responsible for bending the torso forward, such as during sit-ups, and lifting the pelvis. This muscle stabilizes the torso, supports the spine, and helps maintain good posture.
Calisthenics training, developed by sports scientists and optimized by smart algorithms, for your best workout.
Over 1000 five-star reviews on App Store and Google Play.
Similar exercises to Negative Front Lever
Straddle Front Lever
The Straddle Front Lever on the gymnastic rings is a challenging full-body exercise that primarily engages the core and back muscles. In this position, the body is held parallel to the ground while the legs are spread apart. This reduces the leverage compared to the fully extended version, making balance easier, but it still requires significant body tension and core strength.
An easier alternative is the Tuck Front Lever, where the legs are bent. This variation is especially suitable for beginners, as it shortens the leverage further and reduces the strain.
For advanced athletes, the Full Front Lever presents the greatest challenge. In this version, the body remains fully extended, demanding maximum strength and stability in the core and back.
One Leg Front Lever with gym rings
The One Leg Front Lever on the gymnastic rings is a popular preparatory exercise for the Full Front Lever, where both legs are fully extended. In the One Leg Front Lever, however, only one leg is stretched out, as the name suggests. The difficulty of this exercise can be adjusted: the closer you pull the bent leg or knee towards your body, the easier it gets. On the other hand, if you push the bent leg further forward, the exercise becomes more challenging. The One Leg Front Lever is one of the best-known progressions on the way to the full Front Lever. Another useful step in between is the Straddle Front Lever.
Negative Tuck Front Lever with gym rings
The Negative Tuck Front Lever is a variation of Front Lever Pulls, where you pull from a dead hang into an inverted hang on the rings and then slowly lower back to the hang in the Tuck Front Lever position. This exercise takes advantage of the fact that muscles are stronger in the eccentric phase than in the concentric phase, as explained here: Eccentric Muscle Training.
It allows you to train the Front Lever position even if you don’t yet have the strength to hold it statically. The Negative Tuck Front Lever is an excellent preparatory exercise for the Front Lever Pull.
This could also be interesting
Complete Calisthenics Skills List – 40+ Exercises from Beginner to Pro
Which calisthenics skills should you learn first? And which ones will really help you progress? In this article, you’ll find a complete list of over 40 exercises – from the very basics to the toughest moves for professionals. Each exercise comes with instructions, so you can immediately integrate them into your training.
Calisthenics Body Transformation – How to Build a Strong, Lean, and Athletic Physique
Transform your body with Calisthenics! Build muscle, burn fat & achieve a shredded physique with bodyweight training. See real before & after results!
The Best Fitness Apps in 2025: Our Top 10 Recommendations
Don’t miss the best fitness apps of 2025: surprising favorites, free options, and perfect tools for your workouts. Find the ideal app today!