Lever Tuck Front Raises
Instructions
Setup
Stand directly underneath a sturdy horizontal pull-up bar.
Reach up and grasp the bar with a firm overhand grip, slightly wider than shoulder-width.
Execution
Initial Position: Begin in a dead hang position. Engage your lats by performing a slight scapular pull (depressing your shoulder blades).
The Tuck: Initiate the movement by lifting your knees toward your chest while simultaneously pulling down on the bar.
The Raise: As you lift your hips, aim to bring your torso parallel to the ground while keeping your knees tucked close to your chest. Your back should be rounded or neutral as you hold this horizontal position briefly.
Return: Slowly and under full control, lower your hips and reset your torso to the hanging position without relying on momentum. Maintain tension throughout the entire range of motion.