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
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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.
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