Advanced
Front lever row to pike and negative
Biceps - Abs - Hip flexors - Lats
![Front lever row to pike and negative](https://cdn.calisteniapp.com/images/exercise/full/EX523.jpg)
- In the bar, lift your legs and flex your hips to get into a rowing position.
- Then extend your hips with your legs up to move into a pike position.
- From there, lower a front lever negative for at least 3 seconds.
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