Machine Pullover

How to perform the Machine Pullover

1. Sit in the pullover machine, set the seat so the shoulder axis lines up with the machine pivot, and secure the lap belt if present.
2. Place the elbows or forearms against the pads with the arms rotated back overhead so the lats are stretched at the start.
3. Grip the handles lightly and drive from the elbows against the pads rather than pulling with the hands.
4. Pull the pads down in an arc toward the torso by contracting the lats, keeping the arms fixed rather than bending harder at the elbows.
5. Bring the pads down to roughly the front of the torso and squeeze the lats at the bottom of the arc.
6. Return the pads overhead under control into a full lat stretch, resisting the weight through the whole eccentric.

Suggested working range: 10–15 reps. Default progression: double progression.

Common mistakes

• •Pulling with the hands and bending the elbows instead of driving from the elbows against the pads.
• •Setting the seat so the shoulder axis does not line up with the machine pivot, straining the joint.
• •Cutting the overhead range short so the lats never reach a full stretch at the start.
• •Rushing the eccentric and letting the pads snap back rather than resisting the weight overhead.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.