Back Lever

Also known as: back machine

Advanced

Upper Back

Body Weight

Back Lever trades complexity for a thicker, wider upper back, and it pairs well with a heavy row.

How to do Back Lever

Start by hanging from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
Engage your core and pull your shoulder blades down and back.
Bend your knees and tuck them towards your chest.
Slowly lift your legs up, keeping them straight, until your body is parallel to the ground.
Hold this position for a few seconds, then slowly lower your legs back down to the starting position.
Repeat for the desired number of repetitions.

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Back Lever Sets and Reps by Goal

Strength

5 sets of 4-6 reps at a leverage you can only just control, resting 3 minutes. Hold the end position for a beat once reps come easily.

Hypertrophy

4-5 sets of 15-20 reps with 45-60 seconds of rest. Add reps first, then slow the lowering phase.

Endurance

4 sets of 40 seconds of unbroken work with 30 seconds of rest. Change leverage or elevation before you add load.

Common Back Lever Mistakes

Adding reps forever instead of making the movement harder

Change leverage, elevation, or tempo once you clear your rep range.

Pulling with the arms before the shoulder blades move

Start each rep by drawing the shoulder blades together, then bend the elbows.

Grinding heavy singles when the plan called for quality reps

Hold the prescribed effort so the rest of the week stays trainable.

Easier and Harder Than Back Lever

Easier progression

Cable High Row (kneeling)

Swap Back Lever For

Lever Reverse T-bar Row

Cable Floor Seated Wide-grip Row

Dumbbell Reverse Grip Incline Bench One Arm Row

Back Lever — Frequently Asked Questions

How do you do the Back Lever?

Start by hanging from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart. Engage your core and pull your shoulder blades down and back. Bend your knees and tuck them towards your chest. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Back Lever work?

The Back Lever primarily targets the upper back. It is classified as a back exercise and is performed with your bodyweight only.

How many sets and reps of the Back Lever should I do?

For muscle growth: 4-5 sets of 15-20 reps with 45-60 seconds of rest. Add reps first, then slow the lowering phase. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Back Lever good for beginners?

Not usually. The Back Lever is an advanced movement that assumes existing strength and joint control. Build up through easier back progressions first, then add this once the basics feel comfortable.

What can I do instead of the Back Lever?

Try the Lever Reverse T-bar Row, Cable Floor Seated Wide-grip Row or the Dumbbell Reverse Grip Incline Bench One Arm Row. Each trains the upper back with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Back Lever the same as the back machine?

Yes. The Back Lever is also commonly called the back machine. Different gyms and training programs label it differently, but "back machine" refer to this same movement.