Self-Assisted Inverted Pullover

1. Position a flat bench with enough space behind it for you to extend your arms.

2. Sit down on the ground with your legs extended forward in front of the bench and lie down on your back.

3. Reach behind your head and place your hands on the edge of the bench with your fingers pointing towards your body.

4. Plant your heels firmly on the ground, and with your arms slightly bent, lift your hips off the floor by engaging your core and glutes.

5. Using your lats and arms, pull your torso up towards the bench, bending at the elbows, aligning your hands under your shoulders. In the final position, your hips should be elevated and your chest close to the bench.

6. Hold the top position briefly for an isometric contraction.

7. Slowly lower your body back to the starting position by extending the elbows and controlling the descent with your lat muscles.

8. Repeat the movement for the desired number of repetitions and sets while maintaining tight core engagement and controlled breathing throughout the exercise.

Ensure proper form and consider having a spotter or trainer supervise the movement, especially if you are new to this exercise, as it requires significant strength and body awareness.

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