Scapula Front Lever Raises

The scapula front lever raise is a progression exercise designed to develop scapular strength, posterior chain engagement, and straight-arm pulling power, all of which are crucial for unlocking the full front lever and front lever raise. This movement starts from a passive hang, transitioning into an active scapular position, followed by a controlled hip elevation with an arched back, all while maintaining straight arms. This unique movement helps athletes build the necessary scapular control, back engagement, and muscle awareness to eventually hold a full front lever.

Before attempting this exercise, an athlete should have basic scapular control, grip strength, and core engagement. The ability to hold a dead hang for 30+ seconds, perform scapular pull-ups, and execute negative tuck front lever lowers will ensure proper control during the movement. Shoulder mobility and wrist endurance are also beneficial for maintaining good technique.

To perform scapula front lever raises, you’ll need a pull-up bar or gymnastics rings set high enough for a full hang. Optional equipment includes chalk for grip enhancement and resistance bands for assisted variations. Advanced athletes can add ankle weights or a weighted vest to increase difficulty.

How to Perform the Scapula Front Lever Raise

1. Setup

• Hang from a pull-up bar or gymnastics rings with an overhand grip (palms facing away).

• Your arms should be fully extended, and you should be in a passive dead hang with relaxed shoulders.

• Keep your feet together (or in a straddle or half-lay position for scaling down the difficulty) and engage your core and glutes to prepare for movement.

2. Activating the Scapula (From Passive to Active Hang)

• Initiate the movement by depressing your scapulae (pulling your shoulder blades down) without bending your arms.

• Engage your lats, rhomboids, and lower traps to create a strong and active hang.

• Maintain this active scapular position throughout the movement.

3. Elevating the Hips with an Arched Back

• Keeping your arms completely straight, begin lifting your hips toward the bar.

• Allow your lower back to arch, and push your chest slightly forward to create a curved shape.

• The posterior chain (glutes, hamstrings, and lower back) should actively assist in lifting.

4. Controlling the Lowering Phase

• Slowly lower your hips back down to the starting position, maintaining scapular engagement.

• Avoid dropping too quickly—control the eccentric phase to build strength.

• Reset your scapular engagement before starting the next rep.

5. Breathing and Repetition Strategy

• Inhale before initiating the movement.

• Exhale as you elevate your hips.

• Inhale again as you lower yourself back down.

• Perform slow, controlled reps, avoiding momentum-based movements.

Benefits of the Scapula Front Lever Raise

• Develops scapular control and strength – Reinforces shoulder stability crucial for front lever progressions.

• Engages the entire posterior chain – Strengthens the lats, lower back, glutes, and hamstrings.

• Enhances straight-arm pulling strength – A key factor in unlocking the full front lever.

• Teaches proper body alignment – Helps athletes understand the scapula’s role in the front lever.

• Can be adjusted for all levels – Easier or harder based on lever length and tempo.

• Improves core stability – Strengthens the abs and obliques while maintaining body control.

Common Mistakes to Avoid

• Bending the arms – Keep your elbows locked to build proper straight-arm strength.

• Relying on momentum – Lift your hips with controlled strength, not by swinging.

• Shrugging the shoulders – Maintain scapular engagement to protect the shoulders.

• Dropping too quickly – Lower slowly and with control to maximize strength gains.

• Collapsing into a passive hang at the bottom – Reset the scapular engagement before each rep.

Gym Equivalent Exercises

• Lat Pulldown (Wide-Grip or Close-Grip) – Builds pulling strength in a vertical plane.

• Scapular Pull-Ups – Reinforces scapular activation and shoulder control.

• Romanian Deadlifts – Strengthens the posterior chain (glutes and hamstrings), mimicking the hip movement.

• Hanging Leg Raises – Engages core muscles similarly to the front lever raise.

The scapula front lever raise is a full-body pulling movement, heavily engaging the scapular muscles, posterior chain, and core.

Primary muscles:

•Latissimus dorsi (lats) – The main pulling muscles engaged during the lift.

• Lower trapezius and rhomboids – Essential for scapular retraction and shoulder stability.

• Erector spinae (lower back) – Supports the arch and hip lift phase.

Secondary muscles:

• Glutes and hamstrings – Assist in the hip elevation phase.

• Forearms and grip muscles – Required for hanging and maintaining control.

• Core muscles (rectus abdominis, obliques, transverse abdominis) – Help stabilize the body.

The scapula front lever raise is an essential stepping stone for athletes progressing toward the full front lever and front lever raises. Beginners can reduce leverage by keeping their knees bent or using assistance bands, while advanced athletes can increase time under tension, add resistance, or extend into a tuck position. By progressively challenging scapular engagement, core strength, and posterior chain activation, this exercise lays the groundwork for achieving elite straight-arm pulling strength in calisthenics.