How to perform Bodyweight Front Lever Row with proper form

Starting Position

1. Grip: Hang from a bar with a shoulder-width overhand grip and straight arms.
2. Body: Raise into a full front lever - body horizontal and straight, legs extended, back facing the floor.
3. Brace: Squeeze your glutes, quads, and core to hold a rigid straight line.

Movement

1. Pulling Phase:

   • Keep the body horizontal and straight as you drive your elbows down and back.
   • Pull your chest up toward the bar while holding the line from head to toe.

2. Lowering Phase:

   • Lower under control back to the horizontal lever over 2-3 seconds.
   • Do not let your hips or legs drop below horizontal.

Key Points

• Hold a straight line from head to heels - no piking or sagging at the hips.
• Keep the body horizontal throughout; this is a row, not a pull-up.
• Only attempt this once you can hold a solid full front lever.