Machine Pullover

How to Perform the Machine Pullover

Adjust the seat height so that your shoulders align with the pivot point of the machine.
Sit down and fasten the seat belt if available for stability.
Reach overhead and press the foot lever to bring the arm pad into starting position, then place your elbows against the pads.
Release the foot lever so the weight is held by your arms.
Pull the arm pad down in a controlled arc by driving your elbows toward your hips, focusing on squeezing your lats.
Continue until the pad reaches approximately waist level or until you feel a strong lat contraction.
Slowly allow the pad to return overhead, feeling a deep stretch through your lats.
Repeat for the prescribed number of repetitions.

Pushing with the hands rather than driving with the elbows

Focus on pressing with your elbows against the pads; your hands should simply rest on the bar.

Using too much weight and shortening the range of motion

Use a weight that allows full overhead stretch and complete contraction at the bottom.

Arching the back excessively during the pull

Keep your back flat against the seat pad and your core engaged throughout the movement.

✓Isolates the lats through shoulder extension without requiring bicep involvement.
✓Provides an exceptional stretch at the top of the range of motion for superior lat development.
✓Excellent for those who struggle to feel their lats working during rows and pulldowns.

●Think about pulling your elbows into your pockets to maximize lat engagement.
●Pause for 1-2 seconds in the stretched overhead position to get the most out of each rep.
●This is one of the few exercises that isolates the lats without bicep involvement.

Strength

4-5 sets of 3-5 reps at 80-90% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

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