Machine Pullover
Sit in the pullover machine with your back against the pad and your upper arms hooked over the rotating handles or pressing the elbow pads. Keep your torso firm and pull the handles down and forward in an arc by contracting your lats, bringing your elbows toward your torso. Squeeze hard at the bottom of the movement. Let the weight raise your arms back overhead under control until you feel a stretch through the lats. The fixed path makes it easy to isolate the lats without involving the biceps much.
BACK · PULL
How it is executed
- Sit in the pullover machine with your back against the pad and your upper arms hooked over the rotating handles or pressing the elbow pads.
- Keep your torso firm and pull the handles down and forward in an arc by contracting your lats, bringing your elbows toward your torso.
- Squeeze hard at the bottom of the movement.
- Let the weight raise your arms back overhead under control until you feel a stretch through the lats.
- The fixed path makes it easy to isolate the lats without involving the biceps much.
- Muscles worked
- Back
- Primary muscle
- Lats
- Equipment
- Pullover machine
- Movement pattern
- Pull
- Difficulty
- Intermediate
- What it is for
- Hypertrophy
Variations and substitutions
Put it to work in Kaizer
Glossary and calculators
Isolation exerciseAn isolation exercise moves a single joint and concentrates the load on one muscle — the biceps curl, the triceps extension, the leg curl.MacrocycleA macrocycle is the long planning horizon, typically six months to a year, grouping every mesocycle that leads to a larger goal.Estimated 1RM calculatorWhat is your estimated 1RM?
