How to do the Front Lever Row
- Grasp the bar with an overhand grip, lifting into a front lever position.
- Extend your arms fully and keep your body straight from shoulders to ankles.
- Pull your chest toward the bar by bending your elbows; keep your body aligned.
- Slowly return to the starting position with straight arms, controlling the movement.
Full technique — 7 steps
- Hang from the bar with an overhand grip and lift into a front lever position.
- Set your shoulders down and back while keeping your body straight from shoulders to ankles.
- Start with arms fully extended and your torso held horizontal to the floor.
- Tighten your stomach and glutes hard to keep the hips from sagging or piking.
- Row by bending the elbows and pulling them down and back beside your torso.
- Bring your upper chest toward the bar while maintaining the front lever body line.
- Lower back to straight arms until you reach the full front lever start position.
Common mistakes
- Hips dropping below lever line
- Piking at the hips
- Kipping into each rep
- Shrugging shoulders toward ears
- Cutting the arm extension short
Form cues
- Keep hips level
- Pull elbows to ribs
- Keep knees straight
- Keep shoulders down
- Chest toward the bar
