How to do the Machine Pullover
Set the seat so your shoulders line up with the machine's pivot, and fasten the belt if there is one.
Place your elbows on the pads and let your arms travel up and back to feel a stretch in your lats.
Drive your elbows down and forward in an arc until your upper arms reach your sides.
Return slowly to the starting position.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Machine Pullover doesn’t suit your gym or your joints.
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