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How to Do Back Lever Hold — Form, Muscles & Tips

Learn how to do the Back Lever Hold: step-by-step form, muscles worked, pull-up bar setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Hang from a pull-up bar and rotate your body backward so you are facing down.
  2. Engage your entire posterior chain to hold your body horizontal, face down, arms straight.
  3. Your body should be parallel to the floor.
  4. Hold this position for the desired duration.
  5. This is a high-skill gymnastics movement — build up through skin the cat and tuck progressions.
  6. Lower in a controlled manner.