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Front lever row to pike and negative

Exercise preview

Front lever row to pike and negative

Advanced10 repsNo jumping

Muscles worked

BicepsAbsHip flexorsLats

You need

Pull-up bar

How to do it

  1. In the bar, lift your legs and flex your hips to get into a rowing position.
  2. Then extend your hips with your legs up to move into a pike position.
  3. From there, lower a front lever negative for at least 3 seconds.

Exercise demonstration from Calisteniapp, used under licence.