Back Lever

Also known as: Back Lever Hold

Back Lever is a compound strength exercise using body only that trains the chest.

Open in MyoAmigo →

Primary muscles: Chest

Secondary muscles: Shoulders, Biceps, Lats, Abdominals, Forearms

How to do it

1. Hang from a bar and rotate through until you are inverted with the bar behind you.
2. Lower your straight body until it is horizontal and face down, arms locked behind you.
3. Keep the shoulders, hips, and ankles in one line and brace hard.
4. Hold for the prescribed time, then rotate back up under control.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Back Lever from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Chest volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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