If you had to pick a few gym exercises that will help you unlock your front lever, which ones would you choose? Luckily, you do not have to guess: Chris has already done the homework for you. These movements directly strengthen the exact muscles and mechanics you need for a strong, controlled, and eventually full front lever.
Let us break it down, what does the Front Lever target?
The front lever is one of the most demanding static holds in calisthenics. It requires a rare combination of strength, tension, and body control. The primary muscles involved include Lats, Upper & mid back (rhomboids, traps), Shoulders, Forearms & grip, Core (especially lower core), and Triceps.
If any of these areas are weak, your lever will feel heavy, unstable, or impossible to lift. That is where gym exercises come in: they let you isolate, overload, and strengthen each piece of the puzzle.
Here is the exact breakdown of which gym exercises translate directly into front lever strength:
CALISTHENICS SKILL | Gym Variation
FRONT LEVER | Lat Pulldown Hold
FRONT LEVER SCAPULA RETRACTIONS | Scapula Retractions (Cable or Bar)
FRONT LEVER PULL-UP | Rows to Waistline
FRONT LEVER RAISES | Lat Pulldown (Strict, Leaned Back)
Each of these movements mimics the same angles, muscle activation, and straight‑arm tension you need on the bar. So, when you get back on the bar, your body suddenly feels lighter, stronger, and more stable.
If you have been grinding front lever progressions but feel stuck, this is your missing link. Gym exercises let you overload the exact muscles and mechanics you need without the full weight of your body holding you back by strengthen each area individually.
Try this routine and watch your front lever start to float!
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