Ring Lever Back
Achieve incredible back strength with the ring lever back! An advanced gymnastic movement for serious athletes.
The Ring Lever Back is a compound exercise that mainly works the back and core. You'll need: gymnastic rings.
Required Equipment
Ring Lever Back Muscles Worked
Primary
Lats (latissimus dorsi); Obliques
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Outer Lats (teres major)
Ring Lever Back Variations and Alternatives
How to do the Ring Lever Back
Begin by securing a set of gymnastic rings high enough to hang fully extended without touching the ground.
Hold on to the rings and jump up, swinging your legs upward while keeping your body straight.
Continue to lean back, pushing your hips up, and extend your body until you are in an inverted vertical position.
Slowly start to lower your body in a controlled motion towards a horizontal position, while simultaneously extending the arms fully.
Keep your body as straight as possible, forming a straight line from your toes to your shoulders. Engage your core, glutes, and back muscles to maintain the position.
Hold this position for a set amount of time; generally, aim for a few seconds and build up as you gain strength and control.
To exit the move, pull your body back up to the inverted vertical position or allow your legs to come down gently if you can't lift back up.
Safety Tips: Ensure that you are thoroughly warmed up before attempting this advanced exercise. Have a spotter present when practicing the back lever, as it requires a great deal of control and strength. Progress gradually to this movement by first mastering easier exercises like the inverted hang and tuck back lever. If you experience any pain or discomfort during the exercise, stop immediately.
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Ring Lever Back FAQs
What muscles does the Ring Lever Back work?
The Ring Lever Back mainly works the back and core. The main muscles are the latissimus dorsi and obliques.
What equipment do you need for the Ring Lever Back?
Gymnastic rings.
Is the Ring Lever 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 Ring Lever Back go on?
It belongs on pull day in a push/pull/legs routine.
What are some Ring Lever Back variations and alternatives?
Similar exercises include the Flag, Lever Front, Lever Hanging Front Hold and Lever Hanging Tucked Front Hold.
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