{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Front Lever Row",
      "kind": "common"
    },
    {
      "text": "FL Pull-Up",
      "kind": "abbreviation"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "latissimus-dorsi",
        "role": "prime-mover"
      },
      {
        "muscle": "deltoid-posterior",
        "role": "prime-mover"
      },
      {
        "muscle": "rhomboids",
        "role": "prime-mover"
      },
      {
        "muscle": "biceps-brachii",
        "role": "synergist"
      },
      {
        "muscle": "brachialis",
        "role": "synergist"
      },
      {
        "muscle": "teres-major",
        "role": "synergist"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "extension",
          "horizontal-abduction"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "flexion"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "retraction",
          "depression"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "strength"
    ],
    "movement_patterns": [
      "horizontal-pull",
      "anti-extension"
    ],
    "mechanics": "compound",
    "force": "pull",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic",
      "isometric"
    ],
    "level": "advanced"
  },
  "equipment": {
    "optional": [
      "resistance-band"
    ],
    "required": [
      [
        "pull-up-bar",
        "gymnastic-rings"
      ]
    ]
  },
  "external_ids": {
    "wger": "1252"
  },
  "id": "oec:front-lever-pull-up",
  "instructions": {
    "setup": [
      "Grip a pull-up bar or gymnastics rings with an overhand, shoulder-width grip.",
      "Engage your lats and core to raise your entire body into a fully horizontal front lever position, parallel to the floor from shoulders to heels."
    ],
    "steps": [
      "Maintain a rigid horizontal body line as you drive your elbows back and pull your hips and chest upward toward the bar.",
      "Continue pulling until your lower chest or abdomen touches or nears the bar.",
      "Lower yourself under full control back into the straight-arm front lever position without breaking body alignment."
    ],
    "breathing": "Inhale as you stabilize into the lever; exhale forcefully as you pull your chest to the bar, and inhale as you lower.",
    "cues": [
      "Drive elbows toward the hips",
      "Squeeze glutes and point toes",
      "Keep the body completely flat"
    ],
    "common_faults": [
      {
        "fault": "Piking at the hips to reduce the lever arm.",
        "correction": "Squeeze the glutes and core to keep a completely straight line from ankles to shoulders throughout the pull."
      },
      {
        "fault": "Dropping the hips below the shoulders during the concentric phase.",
        "correction": "Actively pull down with the lats and maintain abdominal tension so the torso and legs rise together."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure the pull-up bar or ceiling mount is securely anchored.",
        "Master the static front lever hold before attempting dynamic rows."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Front Lever Pull-Up",
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Front lever pull-up",
        "url": "https://wger.de/en/exercise/1252/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "clafal"
      }
    ]
  },
  "relations": [
    {
      "type": "progression-of",
      "target": "oec:front-lever"
    },
    {
      "type": "progression-of",
      "target": "oec:inverted-row"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "shoulder"
    },
    "position": "hanging"
  },
  "status": "active",
  "summary": "An advanced calisthenics exercise where you hold a horizontal front lever and pull your chest up to the bar or rings."
}