A seated leverage-machine pullover that moves the arms from overhead down and forward to emphasize the latissimus dorsi and upper back.
How to do the Machine Pullover#
- Set the machine height so your elbows rest on the pads when your arms are extended overhead.
- Sit with your torso pressed to the pad, place your elbows on the pads, and grasp the handles.
- Start with your arms overhead, then lower the handles forward in a slow, controlled motion until you feel a stretch across the lats.
- Pause briefly, then pull the handles back up by contracting the lats until your arms return to the starting position.
- Keep a steady tempo and control the entire movement—avoid letting momentum carry the weight.
Muscles worked#
Common mistakes#
- Using momentum to swing the weight instead of controlling the movement.
- Allowing the elbows to flare outward excessively.
- Lifting the chest off the pad or arching the lower back.
- Shrugging the shoulders and recruiting the traps instead of the lats.
