Self Assisted Inverted Pullover

Master the Self Assisted Inverted Pullover, a bodyweight exercise. Pull your upper body up and over a bar while your legs remain anchored.

IntermediateLatissimus Dorsi Rectus Abdominis Body weight

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 1 min

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Description

A modification of the inverted pullover, this bodyweight exercise involves pulling the upper body up and over a bar while the legs remain anchored on the ground.

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How to do Self Assisted Inverted Pullover

01
Setup
Position yourself on your back directly underneath a low horizontal bar, such as a Smith machine bar or sturdy railing.
02
Setup
Grip the bar with an overhand, shoulder-width grip, ensuring your feet are firmly planted on the ground with knees bent at about 90 degrees.
03
Initiate the pull by engaging your lats and core, driving your elbows down towards your hips to lift your chest up towards and slightly over the bar.
04
Maintain a rigid body, keeping a straight line from your knees to your shoulders, and exhale as you complete the upward movement.
05
Slowly and with control, lower your body back to the starting position, allowing your arms to fully extend while inhaling.

Tips

To maximize lat activation, initiate the pull by thinking about driving your elbows downwards towards your hips, rather than just pulling with your biceps.
Control the eccentric (lowering) phase for 2-3 seconds; this builds strength and improves muscle control more effectively than simply dropping back down.
Adjust the amount of leg assistance by moving your feet closer to or further away from the bar: closer makes it easier, further makes it harder.
Keep your core actively braced throughout the entire movement to maintain a stable, straight body line and prevent your hips from sagging.

Common mistakes

Allowing your hips to drop towards the floor indicates a weak core, so actively brace your abs and glutes to maintain a straight body line from knees to shoulders.
If you feel the exercise mostly in your arms, you are not engaging your lats effectively; focus on driving your elbows down and back to initiate the pull with your back muscles.
Dropping quickly on the way down negates the strength-building benefits of the eccentric phase, so control your lowering for 2-3 seconds to maximize muscle engagement.

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Questions

What muscles does Self Assisted Inverted Pullover work?

Self Assisted Inverted Pullover primarily targets Latissimus Dorsi, Rectus Abdominis.

Is Self Assisted Inverted Pullover good for beginners?

Self Assisted Inverted Pullover is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Self Assisted Inverted Pullover?

You need Body weight to perform Self Assisted Inverted Pullover. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Self Assisted Inverted Pullover?

To maximize lat activation, initiate the pull by thinking about driving your elbows downwards towards your hips, rather than just pulling with your biceps. Control the eccentric (lowering) phase for 2-3 seconds; this builds strength and improves muscle control more effectively than simply dropping back down. Adjust the amount of leg assistance by moving your feet closer to or further away from the bar: closer makes it easier, further makes it harder. Keep your core actively braced throughout the entire movement to maintain a stable, straight body line and prevent your hips from sagging.

What are common mistakes when doing Self Assisted Inverted Pullover?

Allowing your hips to drop towards the floor indicates a weak core, so actively brace your abs and glutes to maintain a straight body line from knees to shoulders. If you feel the exercise mostly in your arms, you are not engaging your lats effectively; focus on driving your elbows down and back to initiate the pull with your back muscles. Dropping quickly on the way down negates the strength-building benefits of the eccentric phase, so control your lowering for 2-3 seconds to maximize muscle engagement.