Exercise guide
Self Assisted Inverted Pullover
- Advanced
- Compound
- Rep-based
- Back
- Chest
- Shoulders
This advanced bodyweight pull variation targets the lats and core by using a fixed anchor to pull the body into an inverted arc. Using a bench for foot support allows you to modulate the intensity, making it an effective tool for building the strength required for front levers and pullovers.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Set a fixed bar (or the edge of a sturdy, bolted bench) to approximately waist height and place a flat bench 3-4 feet in front of it.
- Lie on your back underneath the bar and grasp it with a shoulder-width, overhand grip.
- Place your heels on the flat bench, keeping your legs straight and your body in a rigid line from head to heels.
How to do it
- Keeping your arms straight with only a slight micro-bend in the elbows, pull the bar toward your hips to lift your torso toward the bar in an arc.
- Exhale as you pull, focusing on using your lats to drive the movement while keeping your core and glutes fully braced.
- Lower your hips back toward the floor with a slow, controlled 3-second tempo, inhaling as you return to the starting position.
Form checklist
- Keep arms straight throughout the entire movement; do not allow the elbows to flex into a row.
- Maintain a 'hollow body' position by tucking your pelvis and squeezing your abs to protect the lower back.
- Ensure the movement occurs at the shoulder joint, not by swinging the hips.
- Keep your neck neutral and your gaze directed upward at the bar.
Pro tips
- Think about 'breaking the bar' by trying to bend the ends toward your feet to maximize lat and pectoral recruitment.
- Use your legs only as much as necessary for assistance; the goal is to pull the majority of your body weight with your upper body.
Make it harder
- Move the bench further away to increase the lever arm, making the pull significantly heavier.
- Perform the movement with only one leg on the bench to increase the demand on the obliques and core stability.
Frequently asked
- What muscles does the self assisted inverted pullover work?
- The self assisted inverted pullover primarily targets the lats and pectorals, and also works the deltoids, serratus anterior, and triceps as secondary muscles.
- What equipment do you need for the self assisted inverted pullover?
- The self assisted inverted pullover requires no equipment — just your body weight.
- Is the self assisted inverted pullover good for beginners?
- The self assisted inverted pullover is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.