Lever Parallel-Bar Back
The Lever Parallel-Bar Back is a compound exercise that mainly works the back and chest, with help from the shoulders, core, lower back and glutes & hips. You'll need: dip bars and gymnastic rings.
Required Equipment
Lever Parallel-Bar Back Muscles Worked
Primary
Lats (latissimus dorsi); Outer Lats (teres major); Upper Chest (pectoralis major, clavicular head)
Secondary
Rear Shoulder (Delts) (posterior deltoid); Abdominals (rectus abdominis); Spinal Erectors (erector spinae); Glutes (gluteus maximus)
How to do the Lever Parallel-Bar Back
Grip the parallel bars firmly with an overhand grip and support your body weight above the bars.
Engage your core and pull your knees and hips upward, tucking your body close to your chest.
Slowly lower and rotate your body backward between the bars until your torso and legs are completely horizontal.
Straighten your body into a plank-like horizontal line with your chest facing downward.
Hold this position while keeping your arms straight, shoulder blades depressed, and entire body tight.
Gently reverse the movement to return to the starting position with control.
Lever Parallel-Bar Back FAQs
What muscles does the Lever Parallel-Bar Back work?
The Lever Parallel-Bar Back mainly works the back and chest, with help from the shoulders, core, lower back and glutes & hips. The main muscles are the latissimus dorsi, teres major and pectoralis major.
What equipment do you need for the Lever Parallel-Bar Back?
Dip bars and gymnastic rings.
Is the Lever Parallel-Bar Back a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Lever Parallel-Bar Back go on?
It belongs on pull day in a push/pull/legs routine.
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