Front Lever Raise
A dynamic movement from hang to front lever position. Builds the strength needed for front lever holds.
Short answer
Front Lever Raise: an advanced bodyweight exercise for the lats and core. You need a pull-up bar. A typical target: 3 sets of 5-8 reps. If it is still too hard, start with the easier variation, “Tuck FL Raise”.
Benefits
Step-by-Step Guide
Follow these steps for perfect form
Hang from bar.
Engage lats and core.
Raise body to horizontal.
Lower with control.
Pro Tips
Common Mistakes
Target Muscles
What muscles does the front lever raise work?
This is a straight-arm pulling movement, which loads the lats in a way no bent-arm exercise does - the lat has to pull the arm down against a long lever with no help from the biceps. The long head of the triceps works hard to keep the elbow locked. The core, particularly the lower abs, holds the body in a rigid line while the hips travel; without that, the movement becomes a leg raise. The shoulders and scapular stabilisers control the whole arc.
Primary Muscles
Secondary Muscles
How to train it
Three sets of 5 to 8 reps, twice a week. Work at the hardest tuck you can hold with straight arms: tuck, advanced tuck, one leg extended, straddle, then full. Progress by extending the legs, not by adding reps. Straight-arm strength adapts slowly and the elbows need time, so keep sessions short and frequent rather than long. Pair with front lever holds rather than with heavy bent-arm pulling.
If you are stuck
Bending the arms is the fault that changes the exercise completely - it becomes a pull-up variation and stops building straight-arm strength. Regress to an easier tuck rather than letting the elbows soften. Using momentum to swing into position is the second issue; the hips should travel slowly under control. Not reaching horizontal means you are working a shorter, easier range - again, the fix is an easier leg position held properly, not a harder one done badly.
Progressions
Level up your training
Front Lever Raise questions
What is the difference between front lever hold and front lever raise?
A front lever hold is static (maintaining the position), while a front lever raise is dynamic (pulling from a hang into front lever and lowering back down). Raises are more challenging and build greater strength.
Should I master the front lever hold before doing raises?
Yes, you should be able to hold a solid front lever (or at least straddle front lever) for 5-10 seconds before attempting raises. Raises require even more strength than static holds.
Related Exercises
More Pull exercises
Pull-Up
The king of upper body pulling movements. Targets the lats, biceps, and rear deltoids. A fundamental calisthenics exercise.
Chin-Up
A pull-up variation with supinated (underhand) grip that places more emphasis on the biceps while still working the back.
Wide Grip Pull-Up
A pull-up variation with wider grip that emphasizes lat width and upper back development.
Ready to Practice Front Lever Raise?
Find a calisthenics park with pull-up bar near you and start training.