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.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Back Lever

Back LeverPlay demonstration
Primary muscle
Upper Back
Equipment
Bodyweight
Difficulty
Advanced
Type
Compound

Secondary muscles: Biceps, Forearms, Core

How to perform Back Lever
  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.
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Ranked 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. Open "How to perform this exercise" on a card for 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. Best match
    Front Lever RepsPlay demonstration

    1. Front Lever Reps

    95% match
    • Upper Back
    • Bodyweight
    • Advanced
    • Compound

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

    How to perform this exercise
    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
    • Bodyweight
    • Intermediate
    • Compound

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

    How to perform this exercise
    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. ElevatorPlay demonstration

    3. Elevator

    83% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Place your hands on your hips or cross them in front of your chest.
    3. Keeping your back straight, slowly bend forward at the waist, lowering your upper body towards the ground.
    4. Pause for a moment at the bottom, then slowly raise your upper body back up to the starting position.
    5. 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: standing, not hanging
    • Balance: easier to stay steady on than the Back Lever
  4. Inverted Row On BenchPlay demonstration

    4. Inverted Row On Bench

    83% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up a bench at a height that allows your body to hang freely underneath it.
    2. Lie face up on the ground with your head towards the bench.
    3. Reach up and grab the bench with an overhand grip, slightly wider than shoulder-width apart.
    4. Position your body so that your heels are on the ground and your arms are fully extended.
    5. Engage your core and squeeze your shoulder blades together as you pull your chest up towards the bench.
    6. Pause for a moment at the top of the movement, then slowly lower your body back down to the starting position.
    7. 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
    • Balance: easier to stay steady on than the Back Lever
  5. Inverted Row Bent KneesPlay demonstration

    5. Inverted Row Bent Knees

    81% match
    • Upper Back
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Set up a bar at waist height and lie underneath it.
    2. Grab the bar with an overhand grip, slightly wider than shoulder-width apart.
    3. Position your body so that your heels are on the ground and your body is straight.
    4. Pull your chest up towards the bar by squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    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
    • Balance: easier to stay steady on than the Back Lever
  6. Front LeverPlay demonstration

    Progression

    6. Front Lever

    80% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound

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

    How to perform this exercise
    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
    • Bodyweight
    • Intermediate
    • Compound

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

    How to perform this exercise
    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
  8. Barbell Pendlay RowPlay demonstration

    8. Barbell Pendlay Row

    75% match
    • Upper Back
    • Barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Bend forward at the hips, keeping your back straight and your chest up.
    3. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
    4. Pull the barbell towards your upper abdomen, squeezing your shoulder blades together.
    5. Lower the barbell back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Back Lever
    • Equipment: free weights, not bodyweight only
    • Body position: standing, not hanging
    • Balance: easier to stay steady on than the Back Lever
  9. Elbow Lift - Reverse Push-upPlay demonstration

    9. Elbow Lift - Reverse Push-up

    74% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by lying face down on the ground with your legs extended and your hands placed directly under your shoulders.
    2. Engage your core and press through your palms to lift your upper body off the ground, keeping your elbows close to your sides.
    3. Pause at the top for a moment, squeezing your upper back muscles.
    4. Slowly lower your body back down to the starting position.
    5. 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: lying on your back, not hanging
  10. Barbell Bent Over RowPlay demonstration

    10. Barbell Bent Over Row

    74% match
    • Upper Back
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Bend forward at the hips while keeping your back straight and chest up.
    3. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
    4. Pull the barbell towards your lower chest by retracting your shoulder blades and squeezing your back muscles.
    5. Pause for a moment at the top, then slowly lower the barbell back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Back Lever
    • Equipment: free weights, not bodyweight only
    • Body position: standing, not hanging
    • Balance: easier to stay steady on than the Back Lever

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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