Back exercise
Machine Pullover
Shoulder extension on a machine to isolate the lats.
- Primary muscleBack
- Also worksChest
- EquipmentMachine
- TypeIsolation
- LevelBeginner
- Back
- Chest
- Machine
How to do the Machine Pullover
4 steps, in the order you do them.
- Adjust the seat so your shoulders line up with the machine's axis.
- Rest your elbows on the pads and grab the bar.
- Push down with your elbows in an arc until the bar reaches your abs.
- Return in a controlled way until you stretch your lats.
Muscles worked
Common Machine Pullover mistakes
What goes wrong most often when you do the Machine Pullover, and how to fix it.
Your shoulders aren't lined up with the machine's axis.
Raise or lower the seat until your shoulder joint is level with the pivot axis.
You push with your hands and your arms bend.
Push with your elbows against the pads and let your hands just go along with the bar.
You take the bar past your abdomen and your back curls forward.
Finish when the bar reaches your abdomen and keep your back against the backrest.
Alternatives to the Machine Pullover
They work the back with other equipment, including options for training at home.
Mobbe
Log every set and watch your numbers climb.
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More back exercises
Rope Straight Arm PulldownBack · Cable machine
Dumbbell PulloverBack · Dumbbells and bench
Barbell RowBack · Barbell
Straight Arm PulldownBack · Cable machine
Frequently asked questions
What muscles does the Machine Pullover work?
The Machine Pullover works mainly the back. It also works the chest and the triceps.