Hefesto
A back lever to support transition, pulling up from behind. Requires extreme shoulder strength.
Short answer
Hefesto: an advanced bodyweight exercise for the shoulders and biceps. You need a pull-up bar. A typical target: 1-3 reps.
Benefits
Step-by-Step Guide
Follow these steps for perfect form
Start in back lever.
Pull through to support.
Keep arms straight.
End in support position.
Pro Tips
Common Mistakes
Target Muscles
What muscles does the hefesto work?
Pulling from a back lever position up behind the back demands extreme shoulder extension strength under load, with the biceps working through a very disadvantaged range - this is one of the hardest positions the biceps tendon is ever asked to hold. The rear deltoids and lats produce the pull. The core keeps the body under control through a movement where the shoulder is at the edge of its range. The elbow and shoulder connective tissue take the brunt.
Primary Muscles
Secondary Muscles
How to train it
One to three reps, treated as maximal efforts, once or twice a week. A solid back lever and comfortable German hangs are genuine prerequisites. Train with band assistance and slow negatives for a long time before attempting an unassisted rep. Shoulder extension work must precede every session. This is a movement where careless progression causes lasting injury.
If you are stuck
Insufficient strength is the honest answer for most people and the fix is more assisted work, not more attempts. Bending the arms early changes the movement and puts the load in an even worse position for the elbow. Poor shoulder preparation is the fault that injures: German hangs, skin the cats and dislocates should be routine before this is trained at all.
Progressions
Level up your training
Hefesto questions
What is a hefesto?
A hefesto is curling from german hang (inverted hang with arms behind) up to back support. It requires tremendous bicep and shoulder strength plus good shoulder flexibility.
What are the prerequisites for hefesto?
You need a comfortable german hang, good back lever, and strong biceps. Train german hang rows and partial hefesto negatives to build specific strength.
Is hefesto dangerous for shoulders?
Yes, it puts significant stress on shoulders and biceps. Progress very slowly, warm up thoroughly, and have solid german hang flexibility. Stop immediately if you feel pain.
Related Exercises
More Skills exercises
Skin the Cat
A shoulder mobility and strength movement where you rotate through a full circle on the bar or rings.
Bar Muscle-Up
The classic muscle-up on a straight bar. Explosive pull transitioning to a dip above the bar.
Ring Muscle-Up
A muscle-up performed on gymnastic rings. Requires different technique than bar muscle-up.
Ready to Practice Hefesto?
Find a calisthenics park with pull-up bar near you and start training.