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Machine Pullover.
Machine pullover isolating the lats through a guided arc.
Also known as: Nautilus Pullover, Lat Pullover Machine
BeginnerMachine
The numbers
Sets
3–4
Reps
10–15
Rest
45–75 s
The play-by-play
How to do it.
- Step 01
Adjust the seat so the shoulders align with the pivot
- Step 02
Grip the pads or handles overhead
- Step 03
Keep the torso fixed against the pad
- Step 04
Pull the arms down toward the waist
- Step 05
Squeeze the lats at the bottom
- 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
Common questions
Questions, answered.
- What is the Machine Pullover?
- Machine pullover isolating the lats through a guided arc.
- What muscles does the Machine Pullover work?
- The Machine Pullover primarily works your lats. It also recruits your chest and triceps as secondary movers.
- What equipment do I need for the Machine Pullover?
- You need a machine to perform the Machine Pullover.
- How many sets and reps should I do for the Machine Pullover?
- A typical prescription for the Machine Pullover is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.
- Is the Machine Pullover good for beginners?
- Yes. The Machine Pullover is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.
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