Self Assisted Inverted Pullover Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Body weight
- Body Part
- Back, Waist
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Trapezius Lower Fibers, Trapezius Middle Fibers, Rectus Abdominis
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Assisted Inverted Pullover
Visualised Target Muscle Groups
Front
Back
How to: Self Assisted Inverted Pullover
- Start by lying on your back with your feet flat on the ground.
- Grip a stable surface overhead (like a bar or railing) with both hands.
- Engage your core and pull your body upwards in a controlled motion.
- Lower your body back down slowly and repeat for the desired reps.
Common Mistakes
- Allowing the hips to sag, which can strain the lower back.
- Not engaging the core, leading to an inability to stabilize.
- Using momentum instead of controlled movement for lifting.
Modifications
- Perform the exercise with knees bent to reduce the difficulty.
- Use a resistance band for assistance if needed.
Tips
- Engage your core throughout the movement.
- Control the speed of your return to avoid injury.
- Focus on squeezing your shoulder blades together at the top of the motion.
Self Assisted Inverted Pullover Alternatives
Tags
back
core
strength
bodyweight
pullover
fitness
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