Machine Pullover
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The machine pullover is a strength training exercise performed on a dedicated pullover machine, where you lie supine and pull a bar or handles downward in an arc from overhead to your hips, emphasizing a deep stretch and contraction. Its primary purpose is to build chest size and strength while improving shoulder mobility and upper back development. It mainly targets the pectoralis major, with secondary engagement of the lats, triceps, and rhomboids, making it ideal for bodybuilders, hypertrophy-focused athletes, and those seeking isolation work without free weights.
How to Perform Machine Pullover
- 1Sit facing the machine with your back firmly against the pad; adjust the seat so your elbows align slightly above shoulder height when arms are extended.
- 2Grip the handles with a pronated (palms down) grip, arms straight but elbows soft, and feet flat on the floor for stability.
- 3Engage your core and retract your shoulder blades, keeping a slight arch in your upper back.
- 4Inhale deeply, then exhale as you pull the handles down and back in a smooth arc, feeling your chest stretch and contract.
- 5Pause briefly at the bottom when you feel a strong stretch across your chest, arms moving behind your torso.
- 6Inhale as you slowly return the handles to the starting position, controlling the weight without letting it slam.
- 7Repeat for desired reps, maintaining control throughout.
- 8Key form tips: Keep elbows slightly bent and fixed—avoid locking them or flaring out; focus on chest contraction, not arms; common mistakes include using momentum, shrugging shoulders, or rounding the lower back.