Machine Pullover

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 4 to 6 reps with 2 to 3 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 12 reps with 90 to 120 seconds of rest.

Execution and technique cues

• Position the seat so that your shoulder joint aligns with the rotational axis of the machine's arm.
• Place your elbows securely in the pads, grip the bar lightly with your hands, and sit upright.
• Drive your elbows down and back toward your ribs using your lats, keeping your torso stable.
• Squeeze your lats at the bottom of the movement, then return the bar upward under control to a deep stretch.

Common mistakes

• Using the hands to pull the bar down rather than driving down through the elbows.
• Excessively arching the lower back and flaring the ribs at the top of the movement.
• Allowing the weight stack to slam down at the end of the negative phase.

Frequently asked questions

How can I feel my lats more during the machine pullover?

Focus on driving solely through your elbows against the pads rather than gripping the bar tightly and pulling with your arms.

Is the machine pullover safe for people with shoulder issues?

It can be safe, but you should adjust the range of motion to avoid excessive shoulder extension if you feel discomfort.

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