Strength Training · Bodybuilding
Machine Pullover
The machine pullover trains your lats by pulling padded arms from overhead toward your waist while seated. Its supported, fixed path helps you focus on moving through your shoulders.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Adjust the seat so your shoulders line up with the machine’s pivot.
- Set the starting position to a comfortable overhead reach.
- Sit with your torso against the support and your feet flat on the floor.
- Fasten the lap belt if the machine has one.
- Rest your upper arms on the pads with your hands on the handles.
- Pull the pads in an arc toward your waist.
- Return the pads to the starting position.
Form cues
- Keep your ribs down.
- Press through your upper arms.
- Keep your neck relaxed.
Common mistakes
- Changing your elbow bendKeep the same elbow angle throughout the repetition so the movement comes from your shoulders.
- Letting the weight yank you backwardTake two to three seconds to return rather than letting the stack pull your arms overhead.
Safety
Too much weight or an excessive overhead range can strain your shoulders. Arching your back to finish a heavy repetition can also irritate your lower back.
- Start with a light load before increasing the weight gradually.
- Use the entry-assist pedal or lever if provided, following the machine’s instructions.
- Let the weight stack settle fully before leaving the seat.
- End the set if you need to lift your torso away from the support to move the pads.
If you have shoulder pain or limited overhead mobility, use a shorter pain-free range and seek advice from a physiotherapist if symptoms persist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pullover Machine
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 1 min
Choose a weight that leaves you able to complete about two more controlled repetitions.