Machine Pullover

Technique

How to perform Machine Pullover

1. Adjust the pullover machine seat, sit against its back support and fasten the seatbelt if one is provided.
2. Use the machine's entry pedal, if present, to bring the movement arm within reach.
3. Place your bent elbows and adjacent upper arms against the pads, hold the bar and keep that elbow angle throughout the movement.
4. Bring your upper arms down in front of you toward your sides and waist, following the machine's arc without lifting your torso from the support.
5. Return overhead slowly through the range you can control, without forcing the shoulders farther back.
6. After the final repetition, use the machine's entry mechanism as needed to return the lever and release the supports.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi.