Machine Pullover
A pullover machine where pads on the upper arms sweep from overhead down to the torso. Isolates the lats without grip or biceps limiting the set.
Primary muscles
- Lats (Latissimus Dorsi)
Secondary muscles
- Teres Major
- Chest (Pectoralis Major)
- Serratus Anterior
- Triceps
- Sets
- 3
- Reps
- 10–15
- Rest
- 60s
How to perform
Main muscles working (thicker lines)
Starting position
Adjust the seat so the shoulders align with the machine's pivot. Sit, fasten the belt if present and place the backs of the upper arms on the pads with hands lightly on the bar.
Brace and keep the back against the pad.
Drive the elbows down and forward in an arc toward the torso.
Squeeze the lats at the bottom.
Return slowly to the overhead stretch.
Breathing: Exhale as you pull down, inhale as you return.
Coaching tips
Push with the elbows, not the hands
Stay against the pad
Slow stretch
Common mistakes
Seat misaligned with the pivot
Pulling with the hands
Letting the weight jerk overhead
Safety notes
Set the range limiter to a comfortable overhead position.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.