Muscles Worked
Learn more in the Lats training guide →
Primary
Lats
Secondary
Chest
Triceps
Highlighted muscles
How To Perform
- 1 Sit with back against the pad, knees under the roller pad.
- 2 Grip the bar overhead with arms extended.
- 3 Pull the bar down in an arc toward your hips, keeping arms straight.
- 4 Return slowly to the start, feeling the lats stretch.
Form Cues
- ✓ Arms stay nearly straight throughout.
- ✓ Feel the full lat stretch at the top.
Common Mistakes
- ✗ Excessive elbow bending turning it into a pulldown.
- ✗ Rushing the return.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Machine Pullover, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
Can't do the Machine Pullover? These alternatives target the same muscles:
Swap Machine Pullover for something else
Ranked by primary muscle, movement pattern and mechanics. Filter by the equipment you have:
No close swaps with that equipment — try another filter or browse the exercise library.
Where This Exercise Fits
FAQ
How many sets of Machine Pullover should I do?
3 sets of 12–15 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for lats. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Machine Pullover target?
Machine Pullover primarily targets the Lats. Secondary muscles include Chest, Triceps.
Is Machine Pullover good for beginners?
Machine Pullover is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?
For Machine Pullover, 60–90 sec of rest between sets is recommended. Isolation exercises can typically use shorter rest periods (45–90 sec) to maintain the pump and time efficiency.