Front Lever Reps
Also known as: front machine reps
Front Lever Reps fits between vertical and horizontal pulls, and pure bodyweight leverage keeps the focus on pulling strength and back density.
How to do Front Lever Reps
- Hang from a pull-up bar with an overhand grip, palms facing away from you.
- Engage your core and pull your shoulder blades down and back.
- Keeping your body straight, lift your legs up until they are parallel to the ground.
- Hold this position for as long as you can, aiming for 10-20 seconds.
- Slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Front Lever Reps Sets and Reps by Goal
Strength
5 sets of 4-6 reps at a leverage you can only just control, resting 3 minutes. Add reps first, then slow the lowering phase.
Hypertrophy
4-5 sets of 15-20 reps with 45-60 seconds of rest. Change leverage or elevation before you add load.
Endurance
4 sets of 40 seconds of unbroken work with 30 seconds of rest. Hold the end position for a beat once reps come easily.
Common Front Lever Reps Mistakes
Rushing reps so gravity does most of the work
Take two to three counts on the lowering phase of every rep.
Using body english to move weight the back cannot
Lock the torso angle and let only the arms travel.
Easier and Harder Than Front Lever Reps
Swap Front Lever Reps For
Front Lever Reps — Frequently Asked Questions
How do you do the Front Lever Reps?
Hang from a pull-up bar with an overhand grip, palms facing away from you. Engage your core and pull your shoulder blades down and back. Keeping your body straight, lift your legs up until they are parallel to the ground. 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 Front Lever Reps work?
The Front Lever Reps 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 Front Lever Reps should I do?
For muscle growth: 4-5 sets of 15-20 reps with 45-60 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Front Lever Reps good for beginners?
Not usually. The Front Lever Reps 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 Front Lever Reps?
Try the Smith Reverse Grip Bent Over Row, Lever T Bar Row or the Dumbbell Palm Rotational Bent Over Row. Each trains the upper back with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Front Lever Reps the same as the front machine reps?
Yes. The Front Lever Reps is also commonly called the front machine reps. Different gyms and training programs label it differently, but "front machine reps" refer to this same movement.
