Quick Answer
Tuck Front Lever Row is a advanced strength exercise that targets your lats and biceps. It uses a rings. Hang from rings with a pronated grip, arms extended.
Video Tutorial
How to Perform the Tuck Front Lever Row
- 1
Hang from rings with a pronated grip, arms extended.
- 2
Tuck your knees towards your chest.
- 3
Engage your core and lats to lift your body into a horizontal Tuck Front Lever position.
- 4
From the horizontal position, pull your chest towards the rings by retracting your shoulder blades and bending your elbows.
- 5
Keep your body parallel to the ground throughout the row.
- 6
Pause briefly at the top, then slowly lower back to the horizontal tuck position.
- 7
Repeat for the desired number of 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 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 Tuck Front Lever Row work?
The Tuck Front Lever Row primarily works your lats and biceps. Secondary muscles include the forearms, shoulders, middle back and abdominals.
What equipment do I need for the Tuck Front Lever Row?
The Tuck Front Lever Row needs a rings. You can perform it at home or at the gym as long as you have what's listed.
Is the Tuck Front Lever Row suitable for beginners?
The 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 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 Tuck Front Lever Row every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train lats and biceps more frequently, alternate harder and easier variations and keep overall weekly volume moderate.