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Machine Pullover
How to do the Machine Pullover with good form: step-by-step technique, the muscles it works (upper back), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Upper back
- Secondary
- Chest, Abs
How to do it
- Adjust the seat so your shoulder joints perfectly align with the machine's axis of rotation.
- Sit down, buckle the seatbelt if available to prevent your torso from rising, and place your elbows on the pads.
- Grasp the handles lightly; the force should be driven entirely by your elbows pressing against the pads.
- Pull the elbows down and back in a semicircular arc until the bar approaches your midsection.
- Squeeze your lats forcefully at the bottom of the movement.
- Control the weight back up until you feel a maximum stretch in the lats without letting your lower back arch off the pad.
Coaching cues
- Drive with the elbows, not the hands
- Keep the lower back pinned to the seat
- Squeeze the armpits
Common mistakes
- Misaligning the shoulders with the pivot point, causing joint stress
- Arching the back violently to extend the range of motion
- Pulling with the hands instead of pushing with the elbows
Equipment and setup
Pullover machine
Seat height adjusted so the shoulders align with the pivot point of the machine's axis.
Also known as: Nautilus Pullover
Track your Machine Pullover in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
