Machine Pullover

An isolation exercise performed on a machine that targets the latissimus dorsi through a pulling motion, building back width and chest engagement.

Instructions

1. Sit in the pullover machine with your back firmly against the pad and feet on the floor.
2. Position your upper arms perpendicular to your body, holding onto the handles.
3. Keep your elbows slightly bent throughout the movement.
4. Pull the handles downward and toward you in a smooth arc, contracting your lats.
5. Bring your hands toward the sides of your torso/hips.
6. Pause briefly at the bottom position, squeezing the lat muscles.
7. Slowly return the handles to the starting position, allowing your arms to extend upward and back.
8. Repeat for the prescribed number of repetitions.

Tips

• Maintain your back position against the pad throughout the entire movement.
• Focus on pulling with your lats rather than using arm strength.
• Keep your elbows slightly bent to reduce stress on the joints.
• Move through the full range of motion, from arms extended to arms pulled down.
• Control the eccentric (return) phase to maximize muscle tension.
• Use a controlled tempo; avoid jerky or explosive movements.