How to perform Bodyweight Tuck Front Lever Row with proper form

Starting Position

1. Grip: Hang from a bar with a shoulder-width overhand grip and straight arms.
2. Tuck: Pull your knees toward your chest and lift your hips until your torso is horizontal, back facing the floor.
3. Body: Brace your core and squeeze your lats to hold the tucked lever steady.

Movement

1. Pulling Phase:

   • Keep your torso horizontal as you drive your elbows down and back.
   • Pull your chest up toward the bar without dropping your hips.

2. Lowering Phase:

   • Lower under control back to the horizontal tuck position over 2-3 seconds.
   • Keep your knees tucked and your body parallel to the floor throughout.

Key Points

• Keep your body horizontal, not vertical - this is a row, not a pull-up.
• Don't let your hips sag or pike as you pull.
• Retract your shoulder blades to load the lats instead of just bending the arms.