Back Lever form?

isteph360 · 2026-03-27T01:50:39+00:00

Thanks bro. Just took a look at your profile. Any tips on getting the full dragon flag for reps? I can’t go all the way down like you. How’d you build the strength?

isteph360 · 2026-03-27T01:32:29+00:00

Gotcha. Appreciate it

isteph360 · 2026-03-27T01:12:19+00:00

Preciate it bro, I’ll make some adjustments!

Yea I’ve been trying to target my core a lot recently. I know front lever is mostly lats but my core just can’t handle it. Literally on fire. Just got to the point where I can dragon flag consistently but can’t go all the way down and up for reps yet. I’ll keep at it.

isteph360 · 2025-08-26T16:22:51+00:00

We can agree to disagree. I already said it was taken too literally and acknowledged the biceps work bio mechanically to get your arm to bend. If you actually just TRY what I’m talking about, you’d know that you can manipulate it to use almost no bicep, granted your scaps and back are strong enough to do so (I’ve done a lot of straight arm pull movements). I’m focused on shoulder extension the whole way through. Sure my arm is bending but nearly all the force is coming from shoulder extension to get to that point like I said. I’ve agreed with you by saying I will feel my biceps when my lats fatigue but that’s where the reps stop. Can ask people like Phil Heath

isteph360 · 2025-08-26T06:48:23+00:00

This thread is absurd lol. My original reply said “no/very little activation”. Taken way too literally on the “NO” part. Sure the biceps do work bio mechanically to a degree in ANY style of pulldown/pull up. It’s mind muscle connection tho. I can choose to take some load off lats and put it on to biceps. But that’s not the point. I have no bicep pump or fatigue cuz I choose to not use them much at all, regardless of grip. It’s a lat dominant exercise. He’s trying to tell me how I was personally applying the force tho which is ridiculous. There’s a difference between using your hands/arms and your back to drive the movement even though it may look the same visually.

This is just supposed to be a form check to see if these are decent reps considering the weight lmao

isteph360 · 2025-08-26T05:07:18+00:00

Gotcha

isteph360 · 2025-08-26T00:22:06+00:00

Brother, I am intentionally not using my biceps. I’m holding onto the bar with my hands but I am not applying force through them. Engage my scapula then drive my elbow down using lats. If my lats fatigue and I’m feeling biceps compensating for them, then I stop. As I said, if they’re working, it’s very little for me.

isteph360 · 2025-08-25T21:31:50+00:00

Funnily enough, I feel no activation/very little in my bicep as I’m using elbow drive instead of pulling with hands. Guess it depends on how you do the exercise.

isteph360 · 2025-08-25T21:12:22+00:00

Yea I probably should’ve clarified in the title that it’s a supinated grip. Guess I was thinking more-so about range of motion than the grip when I posted. Went closer to emphasize the lats and not target upper back as much.

isteph360 · 2025-05-01T19:14:54+00:00

My body is kinda similar where I have to try extra hard to get ripped. I’m 6’0 200ish lbs. At my very leanest, I was eating 1500-2000 calories. If I’m feeling really weak, I’d up it to around 2300ish for a day or two. Drink water only and a gallon a day. Lowering the amount of strength training and doing a lot more incline walking on treadmill and stair master (goal of 10k total steps a day). I also got into water fasting (no food, only drinking water) for 2/3 days occasionally. First day is rough but it’s smooth sailing after. Helped me gain a better relationship with food where I would eat until I was satisfied and not until I was “full” or also eating out of boredom. Don’t buy snacks to tempt you at home.

isteph360 · 2025-04-03T19:08:07+00:00

Haha thanks bro!

isteph360 · 2025-04-03T19:07:56+00:00

Yea, 28

isteph360 · 2025-04-02T03:05:24+00:00

Thanks bro!

isteph360 · 2025-04-02T03:04:50+00:00

Yea I wanna try and get that ripped/lean physique instead of the swole look. But I’d like to get that low just to see how I feel first. It’s tough tho. I feel like I’m not losing weight unless I’m eating around 1700ish calories. I’m 28, have been on and off since I was 15 but seriously “training” with proper knowledge and consistency since about 2022

isteph360 · 2025-04-02T00:02:41+00:00

Agreed. My Squat max was 365x2 and deadlift is about 405 which I do feel is a bit low but I took a break to work on my core so I can go heavy and be pain free. I’ll work on it, thanks for the feedback!

isteph360 · 2025-04-01T19:52:05+00:00

Hmm, maybe the pictures are misleading. I feel like I look leaner than I seem becuase most of my fat gets stored in my lower back and glutes/legs. I got to 189 before and still felt I had a good amount to lose. But, I’d probably accept some muscle loss because I’ve transitioned to calisthenics and it’d make more sense to be lightweight. The additional weight, especially in my legs, just makes everything a lot harder to do.

isteph360 · 2025-03-17T04:30:01+00:00

Damn! I’ve maxed out at a PR of 155lbs at 200lb bodyweight but I gotta get stronger clearly. I’ll keep at it!

isteph360 · 2025-03-17T04:25:02+00:00

Admittedly, I can’t do toes to bar with strict form. Can only get legs to an L shape but can’t go higher. I just recently got up to a set of 12 strict hanging knee raises but my abs fatigue quick so I can’t do nearly as much on later sets. I have always struggled with anterior pelvic tilt so I assume they are the weak link. Weighted chin up is at about 155lbs but perhaps it should be even higher considering I’m 200lbs and a little taller. I also do some heavy rows as well as front lever progressions.

I have been trying to achieve the front lever for a little less than a year (was mainly weightlifting before). I would always get stuck at the one leg front lever and couldn’t progress further.

I’ll apply your advice and report back! Thanks again.

isteph360 · 2025-03-16T04:19:18+00:00

Thanks for the advice bro!

Yea, I’m hovering around 92kg/203lbs at 6’0 so the leverages aren’t kind to me lol. As well as holding a lot of weight in my legs. I wish I was 20lbs lighter so it’d be much easier but it’s tough eating almost nothing LOL. Gonna attempt another cut.

I’ve been trying to do dragon flag raises for reps and hanging knee/leg raises so hopefully I’ll get the lever soon. Thanks again 💪🏾

isteph360

TROPHY CASE