Back Lever
Muscles worked: Back (assisted by chest, abs).
How to do it
- Hang from a bar with an overhand grip, then pull through into an inverted hang.
- Rotate over until you are facing the floor, arms locked straight.
- Lower the body until it is horizontal and level.
- Keep the arms locked and the body straight - no piking at the hips.
- Hold and count the seconds. Tuck the knees to regress it.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Rotate to face the floor, body straight
- Keep arms locked - count the seconds
Logging it
Logged as seconds held, with a built-in timer. Longer honest holds beat sloppy long ones.
Related exercises
- Deadlift - back, glutes
- Pull-Up - back
- Chin-Up - back, biceps
- Lat Pulldown - back
Track the back lever properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Available worldwide on the App Store.
Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.