Ring Back Lever

Muscles worked

Setup

1. Adjust the rings to a height that allows you to hang freely without your feet touching the ground.
2. Grip the rings firmly with a neutral or pronated grip and pull your knees to your chest to invert your body.
3. Once inverted, ensure your arms are fully locked out and your shoulders are depressed away from your ears.
4. Engage your core and glutes to prepare for the descent into the horizontal position.

How to do it

1. Slowly lower your hips and legs backward until your entire body is parallel to the floor.
2. Exhale as you reach the horizontal plane, maintaining a slight 'hollow body' position with your ribs tucked.
3. Hold the position for the prescribed time, keeping your elbows completely locked and arms straight.
4. To exit, inhale and pull your knees back toward your chest before lowering your feet to the ground.

Form checklist

• Keep elbows fully locked out; any bend shifts the load away from the target muscles.
• Maintain a flat or slightly rounded upper back; do not allow your lower back to arch or sag.
• Squeeze your glutes and quads together to keep your legs perfectly straight and rigid.
• Keep your head in a neutral position, looking slightly forward or at the ground.

Pro tips

• Actively 'pull' the rings toward your hips to maximize lat engagement and prevent your hips from dropping.
• Focus on protracting your shoulder blades slightly to create a more stable base and protect the shoulder joints.
• Practice the 'tuck' or 'straddle' variations first to build the specific connective tissue strength required for the full lever.

Make it harder

• Perform 'Back Lever Pulls' by moving dynamically from an inverted hang to the horizontal lever and back.
• Incorporate 'Ring Turnouts' while in the lever position, rotating your palms forward to increase the demand on the biceps and shoulders.

Frequently asked

What muscles does the ring back lever work?

The ring back lever primarily targets the deltoids, lats, pectorals, and triceps, and also works the abs, obliques, rhomboids, and serratus anterior as secondary muscles.

What equipment do you need for the ring back lever?

The ring back lever uses rings.

Is the ring back lever good for beginners?

The ring back lever is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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