Back · Isometric
Back Lever
The back lever is a gymnastics hold where you hang from a bar or rings with straight arms and your body horizontal, facing the floor behind you. It is a static strength skill that loads the biceps, shoulders, lats and core in a lengthened position, and it takes months of progressions to reach.
Also known as: Rings back lever, Skin the cat to back lever, Back lever hold
- Muscle group
- Back
- Movement pattern
- Isometric
- Type
- Compound
- Equipment
- Pull-up bar
- Difficulty
- Advanced
What muscles does the back lever work?
Primary movers
- Latissimus dorsi
- Biceps brachii
- Anterior deltoid
Assisting muscles
- Pectoralis major
- Rectus abdominis
- Gluteus maximus
- Forearm flexors
- Erector spinae
The hold is a test of the lats, which pull your arms down and back against the weight of your body. In the back lever, your body is behind your hands, so the shoulders are stretched in extension while the lats and chest work to resist gravity.
The biceps are loaded in a stretched position with the arms straight. This is why the skill is as hard on the elbows as it is on the muscles, and why holds should build up gradually.
The front delts and chest help support the shoulders in this extended position. The bottom of the hold can feel like a deep stretch at the front of the shoulders, which is a limiting factor for many people.
Your abs, glutes and back muscles hold the body in one rigid line. A sagging or piked hip makes the hold look and feel different, so a hollow-body position with squeezed glutes is the target.
How to do the back lever
Setup
- 1
Hang from a pull-up bar or rings with an overhand grip, hands about shoulder width apart.
- 2
Warm up your shoulders, elbows and wrists before you try the skill.
- 3
Tuck your knees to your chest and rotate backward, bringing your legs up and through your arms.
- 4
Keep your arms straight while you are upside down, and keep your shoulders active.
Execution
- 1
From the inverted tuck, slowly lower your body behind you with straight arms.
- 2
Stop when your body is horizontal and facing the floor.
- 3
Squeeze your glutes, lock your knees and hold a straight line from shoulders to feet.
- 4
Lean your shoulders slightly forward over your hands to help keep your body level.
- 5
Hold for the desired time while breathing steadily.
- 6
Tuck back up and rotate out slowly to return to the hang.
Common back lever mistakes
Bending the elbows
It makes the hold easier but turns it into a different exercise.
The fix: Keep your arms straight, and use a tuck or one leg extended if you need to.
Letting the hips sag or pike
The body breaks its line and the hold becomes harder to control.
The fix: Squeeze your glutes and brace your abs to keep one straight line.
Dropping in quickly
A fast entry puts a sudden stretch on the biceps and shoulders.
The fix: Lower with control and stop short of the full position if needed.
Doing long holds too soon
The shoulders and elbows may not be conditioned for the stretch.
The fix: Start with short holds, add time gradually and stop if you feel sharp pain.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Skill | 4–6 | 5–15 s | Easiest progression you can hold cleanly | 90–120 s |
| Strength | 3–5 | 10–20 s | Advanced tuck or one leg extended | 2 min |
| Beginner | 3–4 | 10–20 s | Tuck back lever or skin the cat | 90 s |
Practise the back lever early in a session when your arms are fresh, two or three times a week. Move to the next progression only when you can hold the current one for about 15 seconds with straight arms and a level body.
Running the back lever in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayBack Lever variations and alternatives
Front Lever
AlternativeThe face-up counterpart, which leans more on the lats and core.
Dead Hang
EasierBuilds the grip and shoulder tolerance you need first.
Hollow Body Hold
EasierTeaches the tight body line used in every lever.
Straddle Planche
HarderAnother straight-arm skill with a similar progression path.
Muscle-ups
AlternativeUses the same bar or rings with a dynamic pulling skill.
Frequently asked questions
How long does it take to learn a back lever?
It varies a lot. Most people need several months of progressions, from tuck to straddle to full.
Is the back lever hard on the elbows?
It can be, because the arms stay straight under load. Build hold time gradually and warm up well.
Is the back lever easier than the front lever?
For many people, yes, but it stresses the shoulders and biceps differently.
Can I do a back lever on a pull-up bar?
Yes, though rings are often kinder to the wrists and shoulders.
Hercules tracks every back lever you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play