Machine Pullover

Technique

How to perform Machine Pullover

1. Sit in the pullover machine and secure yourself with a seatbelt if present.
2. If available, use the foot lever to initially move the machine into a better position to begin.
3. Reach up and place your forearms on the pads and hands on the bar.
4. Both palms should be pressing against the bar.
5. This will be your starting position.
6. While keeping your arms locked in the bent arm position, pull the weight slowly in front of your body down to your waist while breathing out.
7. At that point, bring the bar back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
8. Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi.