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Machine Pullover.

Machine pullover isolating the lats through a guided arc.

BeginnerMachine
Machine Pullover
The numbers
Sets
3–4
Reps
10–15
Rest
45–75
Muscles
Primary
Lats
Secondary
Chest · Triceps
The play-by-play

How to do it.

  1. Step 01

    Adjust the seat so the shoulders align with the pivot

  2. Step 02

    Grip the pads or handles overhead

  3. Step 03

    Keep the torso fixed against the pad

  4. Step 04

    Pull the arms down toward the waist

  5. Step 05

    Squeeze the lats at the bottom

  6. Step 06

    Return slowly to the overhead stretch

What separates good from great

Pro cues.

  • Move only at the shoulders

  • Keep the chest against the support

  • Focus on feeling the lats, not the arms