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Self Assisted Inverted Pullover

Self Assisted Inverted Pullover

The Self Assisted Inverted Pullover is a challenging upper body exercise that primarily targets the muscles in your back, shoulders, and arms. This exercise is suitable for both beginners and more advanced individuals, as it can be modified to suit different fitness levels. The Self Assisted Inverted Pullover is a variation of the traditional pullover exercise, but with a unique twist. By using your upper body strength and bodyweight, you can achieve an effective and intense workout. The main difference is that instead of using a bar or exercise equipment, you will use a sturdy overhead structure such as a pull-up bar or a suspension trainer. This exercise involves starting in a hanging position with your body fully extended and your hands holding onto the overhead structure. From there, you will gradually lift your torso and legs upwards, aiming to bring your chest towards the structure while keeping your body straight. This movement engages your back muscles, shoulder stabilizers, and arm muscles as you work against gravity. The Self Assisted Inverted Pullover requires good core strength and stability, making it a great exercise for developing overall upper body strength and improved posture. Keep in mind that it is important to maintain proper form and engage your muscles throughout the movement to maximize the benefits while minimizing the risk of injury. Remember, it's always a good idea to warm up properly before attempting any exercise, and to start with a weight or difficulty level that is appropriate for your fitness level. As you progress, you can increase the challenge by adding weight or adjusting the angle of your body during the exercise. So, give the Self Assisted Inverted Pullover a try and enjoy the benefits of a strong and toned upper body!


  • Start by lying flat on your back on an exercise mat or the floor.
  • Extend your arms overhead, gripping a stable object like a bar or a doorframe slightly above your head.
  • Bend your knees and lift your feet off the ground, bringing your legs up towards your chest.
  • Simultaneously, engage your core and use your upper body strength to lift your torso off the ground, pulling yourself towards the bar or doorframe.
  • Continue pulling until your chest reaches the bar or your chin clears the doorframe.
  • Hold the top position for a brief moment, squeezing your shoulder blades together.
  • Slowly lower your torso back down to the starting position, maintaining control throughout the movement.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • 1. Gradually increase the duration: Start with shorter duration and gradually increase the time you spend practicing the self-assisted inverted pullover. This will help you build strength and endurance over time.
  • 2. Focus on proper form: Pay attention to your positioning, ensuring your body is aligned correctly during the exercise. This can help maximize the effectiveness and target the right muscles.
  • 3. Engage the core: Maintain a strong core throughout the movement to stabilize your body and prevent any excessive strain on your lower back.
  • 4. Use a spotter or support: If you're new to the exercise or unsure of your strength, it's always a good idea to have a spotter nearby or use appropriate support to ensure safety.
  • 5. Utilize a controlled tempo: Avoid rushing through the exercise and focus on controlled movements. This allows you to engage the targeted muscles more effectively and minimize the risk of injury.
  • 6. Incorporate chest and shoulder exercises: Strengthening your chest and shoulder muscles can enhance your performance in the self-assisted inverted pullover. Consider including exercises like push-ups, shoulder presses, and chest flies in your workout routine.
  • 7. Stretch and warm up: Prioritize a thorough warm-up routine that includes dynamic stretches to prepare your upper body, core, and back muscles for the demands of the self-assisted inverted pullover.
  • 8. Listen to your body: Pay attention to any discomfort or pain during the exercise. It's important to respect your body's limits and modify or stop if necessary.
  • 9. Stay consistent: Consistency is key to improvement. Aim for regular practice sessions to fully benefit from this exercise.
  • 10. Seek professional guidance: If you're new to the self-assisted inverted pullover or unsure about your technique, consider consulting a fitness professional or personal trainer for expert guidance and personalized advice.


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