Quick Answer
Advanced Tuck Front Lever Row is a advanced strength exercise that targets your lats and middle back. It uses a other. Hang from a pull-up bar or rings with an overhand grip.
Video Tutorial
How to Perform the Advanced Tuck Front Lever Row
- 1
Hang from a pull-up bar or rings with an overhand grip.
- 2
Lift into an Advanced Tuck Front Lever position: Body horizontal, back straight, knees bent but further from chest than a regular tuck (more open hip angle).
- 3
Maintain the horizontal body position.
- 4
Pull your chest towards the bar/rings by retracting shoulder blades and bending elbows.
- 5
Keep core tight and body stable.
- 6
Pause briefly at the top, then slowly lower back to the horizontal Advanced Tuck position.
- 7
Repeat for desired repetitions.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Leading with the biceps instead of initiating the pull by retracting your shoulder blades.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Pause at the hardest point of the rep for 1–2 seconds to eliminate momentum and build strict strength.
Alternative Exercises
If the Advanced Tuck Front Lever Row isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Advanced Tuck Front Lever Row work?
The Advanced Tuck Front Lever Row primarily works your lats and middle back. Secondary muscles include the biceps, shoulders, forearms and abdominals.
What equipment do I need for the Advanced Tuck Front Lever Row?
The Advanced Tuck Front Lever Row needs a other. You can perform it at home or at the gym as long as you have what's listed.
Is the Advanced Tuck Front Lever Row suitable for beginners?
The Advanced Tuck Front Lever Row is an advanced exercise that assumes solid form on easier variations. Beginners should work up to it through progressions rather than attempting it cold.
How many sets and reps of Advanced Tuck Front Lever Row should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Advanced Tuck Front Lever Row every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train lats and middle back more frequently, alternate harder and easier variations and keep overall weekly volume moderate.