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Pullover Machine
The pullover machine isolates the latissimus dorsi through a full range of motion without involving bicep fatigue.
How to perform.
Follow the sequence — setup is half the lift.
Adjust the seat height so that your shoulder joints align perfectly with the machine's pivot point.
Sit firmly against the backrest and place your elbows against the padded arm pads while gripping the overhead bar lightly.
Engage your core and depress your shoulder blades to create a stable base for the movement.
Drive your elbows down and back toward your hips in a smooth arc until the bar is near your midsection.
Pause for a moment at the bottom of the movement to maximize muscular contraction.
Slowly return the bar to the starting position while maintaining tension in your lats throughout the ascent.
Avoid letting the weight stack touch between repetitions to keep the target muscles fully engaged.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Rounding the lower back off the pad during the eccentric phase.
- Leading the movement with the hands rather than driving through the elbows.
- Setting the seat height too low, which causes shoulder impingement.
- Using momentum or swinging the torso to move the weight stack.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.