front lever reps

Equipment

body weight

Target muscle

upper back

How to perform

1. 1

   Hang from a pull-up bar with an overhand grip, palms facing away from you.

2. 2

   Engage your core and pull your shoulder blades down and back.

3. 3

   Keeping your body straight, lift your legs up until they are parallel to the ground.

4. 4

   Hold this position for as long as you can, aiming for 10-20 seconds.

5. 5

   Slowly lower your legs back down to the starting position.

6. 6

   Repeat for the desired number of repetitions.