How to do it
- Set the seat so your shoulders line up with the machine pivot.
- Reach overhead into a full lat stretch, then pull the handles down to your thighs.
- Control the return all the way back to the stretch.
Cues that matter
- This is the cleanest lat isolation in most gyms — go slow and feel it.
- Keep the ribcage down instead of arching.
Common mistakes
- Using the abs to crunch the weight down.
- Cutting the overhead stretch short.
Muscles worked
Primary
Also works
- Triceps (long head)
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Machine Pullover in a session, with 75 seconds between sets.
- Strength
- 6–8 reps
- Build muscle
- 10–15 reps
- Endurance
- 15–25 reps
Same muscle, different kit
Movements that train the same part of the back with different equipment — for a day the machine is taken, or a gym that does not have one.
- Inverted RowBodyweight · Beginner · Compound
- One-Arm Dumbbell RowDumbbell · Beginner · Compound
- Barbell RowBarbell · Intermediate · Compound
- Straight-Arm PulldownCable · Intermediate · Isolation
- Band Lat PulldownResistance band · Beginner · Compound
- Kettlebell Single-Arm RowKettlebell · Beginner · Compound