Tuck back lever (hold)

Shouldershardtimedpull-up bar

A static hold below the bar with the straight arms behind the body, the torso horizontal and facing down and the knees tucked to the chest; it is reached by tucking backward through the arms from the hang.

How to do it

1. Grip the bar overhand about shoulder width and hang with straight arms.
2. Tuck the knees and rotate backward between the arms until the body is upside down (as in skin the cat).
3. From the inverted tuck, slowly lower the hips behind until the back is horizontal and facing the floor, arms straight behind the body, knees tight to the chest.
4. Hold the position with straight arms, breathing steadily.
5. Return through the inverted tuck and lower to the hang.

Muscles worked

dorsali, addominali, lombari, avambracci, pettorali, deltoidi, bicipiti