VARIATIONS
- Incline Cable PushdownLats · Back · Cable Machine · Incline Bench
- Dumbbell PulloverOverheadLying on the backChest · Lats · Dumbbell
- Barbell PulloverOverheadPronatedShoulder-widthLats · Traps · Barbell · Bench
- Decline Dumbbell PulloverChest · Lats · Dumbbell · Decline Bench
- Cable Straight-Arm PulldownLats · Back · Cable Machine · Lat Pulldown Machine
- High Cable PulloverStraight barStraight armsPronatedLats · Serratus · Cable Machine
- Cable Rope Incline PushdownLats · Back · Cable Machine · Incline Bench
Machine Pullover
Padded levers pull down in an arc to the hips
This exercise isolates the latissimus dorsi while engaging the chest and triceps to improve upper body pulling strength and thoracic mobility.
HOW TO DO IT
- Sit firmly against the backrest with your feet flat on the floor.
- Place your forearms securely against the padded levers.
- Grip the handles tightly and pull the pads down in an arc.
- Bring your elbows toward your hips until your arms are vertical.
- Slowly return to the start position while feeling a stretch in your lats.
COMMON MISTAKES
- Lifting the hips off the seat to generate momentum.
- Using the biceps to pull instead of the lats.
- Allowing the shoulders to shrug up toward the ears.
- Releasing the tension too quickly at the top of the movement.
TIPS
- Keep your lower back pressed firmly into the seat throughout the movement.
- Focus on driving your elbows down rather than just pulling with your hands.
- Exhale forcefully as you pull the weight down to engage the core.
DETAILS
- Muscles
- LatsBack
- Equipment
- Machine
- Type
- Strength Training
- Difficulty
- Beginner
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Pullover
- Arms
- Both
- Arms straight or bent
- Bent arms
- Body position
- Seated
- Body support
- Chest supported
SIMILAR EXERCISES
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Ratings
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