Machine Pullover

oec:machine-pullover

A machine-based upper body exercise that isolates the latissimus dorsi through guided shoulder extension.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Pullover Machine, Seated Machine Pullover, Nautilus Pullover

How to do it

Adjust the seat height so that the axis of rotation of the machine aligns directly with your shoulder joints.
Fasten the seatbelt if the machine is equipped with one to keep your hips anchored.
Depress the foot pedal to bring the arm pads forward within reach.
Rest the backs of your triceps and elbows firmly against the pads, lightly grasping the handles with a relaxed grip.
Release the foot pedal smoothly to transfer the load onto your upper body.

Initiate the movement by driving your elbows down and back in an arc toward your ribs.
Continue pulling until your elbows reach your sides and your lats fully contract.
Pause momentarily at peak contraction without letting your chest collapse.
Slowly reverse the motion under control, allowing your elbows to travel overhead until you feel a comfortable stretch in the lats.

Exhale as you drive your elbows down to contract the lats, and inhale steadily as you return to the overhead stretch.

Gripping the handles excessively tight and pulling with the forearms and biceps.: Focus the pressure through your elbows against the pads and keep the hands relaxed.
Allowing the hips or lower back to lift off the seat during the pull.: Tighten the seatbelt, brace your core, and keep your pelvis anchored against the pad.
Seat height misaligned with the machine's pivot point.: Adjust the seat so the center of your shoulder joints lines up directly with the machine's rotational axis.

Do not allow the machine to pull your shoulders past an active, pain-free range of motion overhead.

This record: CC-BY-SA-4.0.