10 Best Back Lever Alternatives for Strength & Progressions

The Back Lever is done hanging. Ranked closest by our scoring: Front Lever Reps, the Skin The Cat and the Elevator. A harder version, the Front Lever, is listed below as a progression rather than a swap.

Back LeverWatch the Back Lever

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Back Lever

The steps for the Back Lever itself, so you can judge how close each substitute below really is.

Upper Back, with biceps, forearms, core · Bodyweight · Advanced · Compound

  1. Start by hanging from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
  2. Engage your core and pull your shoulder blades down and back.
  3. Bend your knees and tuck them towards your chest.
  4. Slowly lift your legs up, keeping them straight, until your body is parallel to the ground.
  5. Hold this position for a few seconds, then slowly lower your legs back down to the starting position.
  6. Repeat for the desired number of repetitions.

The 10 Best Back Lever Alternatives

10 substitutes, ranked by how closely each one matches the Back Lever on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Front Lever RepsPlay demonstration

    1. Front Lever Reps

    95% match

    Upper Back · Advanced · Compound

    It uses the same equipment and still works the upper back.

    • Bodyweight
    How to perform it
    1. Hang from a pull-up bar with an overhand grip, palms facing away from you.
    2. Engage your core and pull your shoulder blades down and back.
    3. Keeping your body straight, lift your legs up until they are parallel to the ground.
    4. Hold this position for as long as you can, aiming for 10-20 seconds.
    5. Slowly lower your legs back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Back Lever
    • Equipment: bodyweight only, the same as the Back Lever
    • Body position: hanging, the same as the Back Lever
  2. Skin The CatPlay demonstration

    2. Skin The Cat

    85% match

    Upper Back · Intermediate · Compound

    Pick this when you want an easier version that still works the upper back.

    • Bodyweight
    How to perform it
    1. Start by hanging from a bar with your arms fully extended and your body relaxed.
    2. Engage your core and lift your legs up, bringing your knees towards your chest.
    3. Continue to lift your legs up and over your head, allowing your body to pass through the arms.
    4. Once your legs are fully extended over your head, begin to lower them back down towards the starting position.
    5. As you lower your legs, allow your body to pass back through the arms until you are hanging with your arms fully extended again.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Back Lever
    • Equipment: bodyweight only, the same as the Back Lever
    • Body position: hanging, the same as the Back Lever

  3. 3. Elevator

    83% match

    Upper Back · Intermediate · Compound

  6. Front LeverPlay demonstration

    Progression

    6. Front Lever

    80% match

    Abs · Advanced · Compound

    A looser match: it uses the same equipment, but it works the abs rather than the upper back.

    • Bodyweight
    How to perform it
    1. Start by hanging from a pull-up bar with an overhand grip, hands shoulder-width apart.
    2. Engage your core and pull your shoulder blades down and back.
    3. Bend your knees and tuck them towards your chest.
    4. Simultaneously, lift your legs up and extend them straight out in front of you, keeping your body parallel to the ground.
    5. Hold this position for as long as you can, aiming for a full front lever position.
    6. To release, slowly lower your legs back down and return to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: Hold for 20 to 30 seconds, 3 sets.

    Why this matches
    • Primary muscle: abs, not upper back
    • Equipment: bodyweight only, the same as the Back Lever
    • Body position: hanging, the same as the Back Lever
  7. One Arm Towel RowPlay demonstration

    7. One Arm Towel Row

    75% match

    Upper Back · Intermediate · Compound

    Pick this when you want an easier single-arm version that still works the upper back.

    • Bodyweight
    How to perform it
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
    2. Bend forward at the waist, keeping your back straight and your core engaged.
    3. Extend your arm fully, allowing the towel to hang in front of you.
    4. Pull the towel towards your chest, squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly lower the towel back to the starting position.
    6. Repeat for the desired number of repetitions, then switch arms.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: upper back, the same as the Back Lever
    • Equipment: bodyweight only, the same as the Back Lever
    • Body position: standing, not hanging

Back Lever FAQ

What muscles does Back Lever work?

The Back Lever primarily targets the lats, teres major, posterior deltoids, rhomboids and lower trapezius while demanding core and glute tension to keep a rigid line. Cue: squeeze and depress the shoulder blades to maximize mid- and lower-trap activation and reduce anterior shoulder shear.

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