← Back to library
Last updated March 5, 2026
LatsAbs
Front Lever Raise
Hang from a bar and raise your body from a dead hang to a horizontal front lever position. A highly demanding lat and core movement.
Quick facts
- Level
- Advanced
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Medium
- Calorie Burn
- Medium-High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
LatsAbsDeep Abs / Core
Secondary
Front ShouldersRear ShouldersBicepsGlutes (max)
Equipment & setup
What you need and how to position yourself before starting.
Equipment
Pull Up Bar
Movement pattern
Bilateral
Posture
Hanging
Tracking parameters
reps
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Grip a pull-up bar with an overhand grip at shoulder width.
- Begin in a dead hang with arms fully extended and body vertical.
- Step 2Execution
- Depress your shoulders and engage your lats powerfully.
- Pull your body upward while simultaneously raising your legs.
- Continue until your entire body is horizontal and parallel to the ground.
- Maintain straight arms throughout the movement.
- Step 3Return
- Slowly lower your body back to the dead hang position under control.
- Avoid swinging or using momentum between reps.
Alternatives & variations
Explore similar movements targeting the same muscles.
_Waist__medium_1.png&w=3840&q=75)
