Machine pullover
A seated machine pullover that trains the lats with a guided arc.
- Muscle group: Back
- Equipment: Machine
- Difficulty: Beginner
Also known as: Pullover machine, Seated pullover machine, Nautilus pullover, Pulloveremaskine
How to do it
- Adjust the seat so your shoulders line up with the machine's pivot, and place your elbows or hands on the pads or handle.
- Drive your elbows down and back in an arc until the bar or pads reach your hips.
- Return slowly to the stretched start position, keeping your ribs down and shoulders relaxed.
Common mistakes
- Using the arms and momentum instead of leading with the elbows.
- Flaring the ribs and arching the back at the stretch.
Alternatives
Watch a video demonstration on YouTube
“Machine Pullover” by Renaissance Periodization (opens YouTube)
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.