One Arm Front Lever
How to do One Arm Front Lever?
The one arm front lever is an elite-level calisthenics skill that requires immense strength, balance, and body control. Unlike the standard front lever, this advanced variation is performed with only one arm holding onto the bar, while the other arm is fully extended overhead in a straight line with the rest of the body. This significantly increases the challenge by demanding extreme lat, core, and grip strength, as well as precise muscle coordination to maintain balance and alignment.
Check out our ▶️ front lever training routine to unlock the full front lever!
The equipment used is the ▶️ Static Bar from GORNATION --> For 10% off use code CS10.
CREDIT: This video was prepared in collaboration with calisthenics athlete Simon Imhäuser who was performing the exercise in the video and calisthenics coach Daniel Flefil who shot and edited the video.
Steps to Perform a Proper One Arm Front Lever:
1. Grip the Bar with One Hand:
• Use an overhand (pronated) grip and hold the pull-up bar firmly with one hand.
• Your palm should be facing forward, and your grip should be shoulder-width or slightly wider for better control.
2. Engage Your Core and Scapula:
• Depress your scapula (pull your shoulder down and back) to activate your lats and traps, preventing shoulder strain.
• Engage your core and glutes to keep your body rigid.
3. Lift Your Body Into Position:
• Lean back while simultaneously lifting your legs straight until your body is parallel to the ground.
• Keep your legs together and toes pointed for maximum stability and body control.
4. Extend the Free Arm Overhead:
• Fully extend your non-working arm overhead, keeping it aligned with your body in a straight line.
• This arm serves as a counterbalance and helps improve stability.
5. Hold the Position:
• Maintain full-body tension to prevent sagging at the hips or shoulders.
• Keep your gaze slightly forward and focus on breathing steadily.
6. Lower Back to the Starting Position:
• Slowly lower your body back to a hanging position with control, avoiding momentum.
• Switch sides and repeat for the other arm to ensure balanced strength development.
Benefits of the One Arm Front Lever
• Develops Extreme Lat and Core Strength – Requires high pulling power and full-body coordination.
• Improves Shoulder Stability – Strengthens the rotator cuff and scapular control, reducing the risk of shoulder injuries.
• Progression Toward Advanced Calisthenics Skills – A stepping stone to movements like one-arm pull-ups, planches, and human flags.
• Enhances Grip and Wrist Strength – Holding the position with one hand improves grip endurance and forearm strength.
• Minimal Equipment Required – Can be trained with just a pull-up bar or gymnastics rings
Common Mistakes to Avoid
• Shrugging the Supporting Shoulder: Keep your shoulder depressed and engaged to avoid excessive strain.
• Arching the Lower Back: Maintain a neutral spine and engage the core to prevent sagging.
• Over-Rotating the Body: Keep your torso square and avoid twisting to maintain a straight-line position.
• Using Momentum: Avoid kicking or swinging into position—focus on a slow and controlled transition.
• Not Training Both Sides Equally: Train both arms equally to prevent imbalances in strength and muscle development..
Tips for the proper execution of One Arm Front Lever
Engage Full-Body Tension: Keep your core, glutes, and legs tight to maintain proper alignment.
Depress Your Shoulder: Prevent your supporting shoulder from shrugging by actively pulling it down.
Focus on Wrist & Grip Strength: A strong grip prevents slipping and helps control the position.
Use the Free Arm for Balance: Keep your non-working arm straight and in line with your body to assist with balance.
Breathe Steadily: Avoid holding your breath; inhale and exhale smoothly to maintain endurance.
Muscles worked when doing One Arm Front Lever
Primary Muscles:
•Latissimus Dorsi (Lats) – The primary muscle responsible for stabilizing the body in position.
•Core (Rectus Abdominis, Transverse Abdominis) – Maintains spinal alignment and prevents rotation.
Secondary Muscles:
•Rhomboids and Trapezius – Assist in scapular control and shoulder stabilization.
•Biceps and Forearms – Engage isometrically to support the grip and maintain arm stability.
•Erector Spinae – Stabilizes the spine and helps resist gravitational pull.
• Glutes and Hip Flexors – Keep the lower body tight and aligned.
Primary Muscle(s):
Lats
Secondary Muscle(s):
Rhomboid
Trapezius
Abdominal
Equipment needed for One Arm Front Lever
Adjust the difficulty of One Arm Front Lever
How to make One Arm Front Lever harder?
How to make One Arm Front Lever easier?
How to make One Arm Front Lever harder?
To make One Arm Front Lever harder:
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Increase Hold Duration: Extend the time you hold the position to 15-30 seconds or longer.
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Perform One-Arm Front Lever Pull-Ups: Instead of just holding, pull yourself up and down while maintaining the lever position.
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Add External Resistance: Use a weighted vest or ankle weights to increase the difficulty.
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Add External Resistance: Use a weighted vest or ankle weights to increase the difficulty.
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Reduce the Assisting Hand Over Time: If using a slight assist from your other hand, gradually reduce the assistance until you can hold the position independently.
How to make One Arm Front Lever easier?
To make One Arm Front Lever easier:
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Use a Resistance Band: Loop a resistance band around the pull-up bar and place it under your hips or lower back for assistance.
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Start with One-Arm Tuck Front Lever: Keep your knees bent and tucked closer to your chest to reduce the load on your core and lats.
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Perform One-Arm Negatives: Slowly lower yourself from the one-arm front lever position to build eccentric strength.
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Train with an Assisting Hand: Hold onto the bar with one hand while using the other hand to lightly grip your wrist or forearm for support.
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Build Bilateral Strength: Develop equal strength in both arms by training one-arm pull-ups, front lever rows, and side lever holds before attempting the full movement.
