Self-Assisted Inverted Pullover
Strengthen your lats! The Self-Assisted Inverted Pullover is an advanced bodyweight exercise to build upper body strength.
The Self-Assisted Inverted Pullover is a compound exercise that mainly works the back and shoulders, with help from the traps and triceps. You'll need: exercise bench.
Required Equipment
Self-Assisted Inverted Pullover Muscles Worked
Primary
Lats (latissimus dorsi); Rear Shoulder (Delts) (posterior deltoid)
Secondary
Mid Traps (trapezius, middle fibers); Triceps (triceps brachii)
Self-Assisted Inverted Pullover Variations and Alternatives
How to do the Self-Assisted Inverted Pullover
Position a flat bench with enough space behind it for you to extend your arms.
Sit down on the ground with your legs extended forward in front of the bench and lie down on your back.
Reach behind your head and place your hands on the edge of the bench with your fingers pointing towards your body.
Plant your heels firmly on the ground, and with your arms slightly bent, lift your hips off the floor by engaging your core and glutes.
Using your lats and arms, pull your torso up towards the bench, bending at the elbows, aligning your hands under your shoulders. In the final position, your hips should be elevated and your chest close to the bench.
Hold the top position briefly for an isometric contraction.
Slowly lower your body back to the starting position by extending the elbows and controlling the descent with your lat muscles.
Repeat the movement for the desired number of repetitions and sets while maintaining tight core engagement and controlled breathing throughout the exercise.
Ensure proper form and consider having a spotter or trainer supervise the movement, especially if you are new to this exercise, as it requires significant strength and body awareness.
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Self-Assisted Inverted Pullover FAQs
What muscles does the Self-Assisted Inverted Pullover work?
The Self-Assisted Inverted Pullover mainly works the back and shoulders, with help from the traps and triceps. The main muscles are the latissimus dorsi and posterior deltoid.
What equipment do you need for the Self-Assisted Inverted Pullover?
Exercise bench.
Is the Self-Assisted Inverted Pullover a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Self-Assisted Inverted Pullover go on?
It belongs on pull day in a push/pull/legs routine.
What are some Self-Assisted Inverted Pullover variations and alternatives?
Similar exercises include the Barbell Pullover with Bench Press, Barbell Arm Bent Pullover, Barbell Pullover and Bottle-Weight Pullover.
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