Self Assisted Inverted Pullover

A functional pulling movement for the lats and core. Using the feet for assistance makes this advanced move accessible while building lat strength.

Exercise Details

Level: Intermediate
Body Area: upper
Type: pull

Required Equipment

Bodyweight-only

Target Muscle Groups

Primary

Back

Secondary

Chest

Setup

Set a bar at waist height in a rack. Lie under the bar and grip it with a supinated grip. Place feet on the floor with knees bent.

Instructions

1. Pull your body up and over in an arc using your lats.
2. Use your feet to help guide the movement.
3. Focus on the stretch and pull in the back.
4. Lower with control.
5. Maintain core engagement.

Common Mistakes

1. Jerky movements.
2. Using too much leg drive.
3. Shrugging the shoulders.

Alternative Exercises

Wide Hand Push-Up

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Wide Grip Behind the Neck Pulldown

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Wide Grip Behind the Neck Pull-Up

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Weighted Lying Twist

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Upper Chest Crossovers

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Underhand Pulldown

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A pulling exercise that increases bicep activation and targets the lower lats. The supinated grip allows for a deeper contraction and greater range of motion.

Twin Handle Parallel Grip Lat Pulldown

Beginner / Cable Crossover Machine / Back / pull

A back exercise using two separate handles to allow for a neutral grip. This variation is shoulder-friendly and builds significant mid-back thickness.