TETSUMachine Pullover
The Machine Pullover is a leverage machine exercise for the back that primarily targets the lats, with the triceps and shoulders assisting. Follow the 6 steps below for correct form, with an animated demonstration.
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How to do the Machine Pullover
- Adjust the seat and handles of the leverage machine to a comfortable position.
- Sit on the machine with your back against the pad and grasp the handles with an overhand grip.
- Keep your arms slightly bent and your core engaged.
- Slowly pull the handles towards your chest, squeezing your lats.
- Pause for a moment at the peak contraction, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Machine Pullover work?
The Machine Pullover primarily targets the lats. The triceps and shoulders work as supporting muscles.
What equipment do I need for the Machine Pullover?
You need a leverage machine to perform the Machine Pullover.
How many sets and reps of the Machine Pullover should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Machine Pullover works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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