Back · Bodyweight
Self Assisted Inverted Pullover
How to do the self assisted inverted pullover, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- VerticalPull
- Mechanic
- Compound
How to do it
Lie on your back beneath a low bar with arms reaching overhead to grip it. Keeping your arms long, pull your torso and hips toward the bar by engaging your lats and core, lifting your back off the floor, then lower under control. Use a small leg drive to assist when needed.
- 1Feel your lats pull your body toward the bar
- 2Brace your core to keep your ribs and hips connected
- 3Keep your arms long and lead with the chest
Common mistakes
- Avoid bending heavily at the elbows to cheat the pull
- Don't let your lower back overarch
- Avoid jerking; move smoothly through the range
Muscles worked
The self assisted inverted pullover mainly works the lats, with the upper abs, lower abs, biceps, forearms, mid traps, and lower traps assisting.
- LatsPrimary
- Upper AbsSupport
- Lower AbsSupport
- BicepsSupport
- ForearmsSupport
- Mid TrapsSupport
- Lower TrapsSupport
- TricepsMinor
- Lower ChestMinor
- Lower BackMinor
- Upper TrapsMinor
- ObliquesMinor
- QuadsMinor
- GlutesMinor
- HamstringsMinor
- Rear DeltsMinor
- Hip FlexorsMinor
Kovo programs the self assisted inverted pullover for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.