To do a machine pullover, align your shoulders with the machine pivot, keep ribs down, and pull the handles in a smooth arc until your elbows reach your sides. It trains the chest and lats together with a stable path. The most common mistake is letting the shoulders roll forward, so keep your chest up and shoulder blades lightly back. Progress by adding reps first, then a small load increase once full range stays controlled.
Step-by-step form
- Set up: Adjust the seat so shoulders line up with the machine pivot.
- Brace: Sit tall with ribs down and feet planted.
- Initiate: Grip the handles and set shoulder blades lightly back.
- Main rep path: Pull the handles down in an arc toward your sides.
- Hardest point: Stop when elbows are beside your torso without shrugging.
- Finish: Return the handles overhead with control.
- Reset: Re-brace and repeat without bouncing.
Who this variation is for
This variation is for lifters who want a pullover pattern with more stability and less balance demand than free weights.
- Best fit: Chest and lat hypertrophy with a guided path
- Not ideal when: Shoulder pain increases in the stretched position
- Better option if not ideal: Lat pulldown or a shorter-range pullover
Setup and equipment
Small setup changes make a big difference on this machine.
- Setup position: Seat height so shoulders align with the pivot
- Equipment setup checks: Handles move smoothly and pads are stable
- Start load/resistance: Light enough to control the stretch and return
- Bracing and breathing plan: Inhale on the way up, exhale as you pull down
Muscles worked and movement pattern
The machine pullover moves the shoulder through a fixed arc. You should feel lats and chest working without your low back arching.
| Role | Muscles |
|---|---|
| Primary | Lats, chest |
| Secondary | Triceps (long head), serratus |
| Stabilizers | Core, upper back |
At a glance
- Variation: Machine
- Best for: Stable chest and lat work
- Primary muscles: Lats, chest
- Equipment: Pullover machine
- Difficulty: Intermediate
- Primary goal: Muscle growth
How to spot and fix bad form
- Shoulders line up with the pivot point.
- Ribs stay down, no back arch.
- Handles move in a smooth arc.
- Elbows finish at your sides, not in front.
- No shrugging at the bottom.
Why your form breaks down and how to fix it
| Mistake | Why It Happens | Fix |
|---|---|---|
| Shoulders roll forward | Seat is too low or load is too heavy | Raise the seat and lower the weight. |
| Short range | Fear of the stretch | Reduce load and pause at a longer, safe range. |
| Elbows drift forward | Gripping too narrow or rushing | Use the handles as intended and slow the tempo. |
What you should feel
- At the start of each rep: Chest up with ribs down
- During lowering or lengthening: Stretch in lats and chest, no shoulder pinch
- During the hardest point: Lats pulling the handles down
- At lockout or finish: Controlled return without losing posture
- If you feel joint pain: Shorten range and lower load immediately
Regressions (Easier Versions)
- Cable pullover with lighter resistance
- Shorter-range machine pullover until shoulders feel stable
Progressions (Harder Versions)
- Add a 2-second pause at the bottom position
- Add a small load increase once the range feels consistent
Alternatives by Equipment
| Alternative | When to use it | Why it helps |
|---|---|---|
| Dumbbell pullover | You want more stabilizer work | Free weight demands more control |
| Lat pulldown machine | Overhead stretch irritates shoulders | Trains lats without deep shoulder extension |
| Chest fly machine | You want more chest focus | Keeps tension on chest with less lat demand |
How to program around sticking points
Keep pullovers in the middle or end of a workout after heavy presses or rows. Aim for 1-2 sessions per week.
For Strength
- Sets: 3-4
- Reps: 6-8
- Rest: 2-3 min
- Frequency: 1-2x/week
- Progression rule: Add weight only if the range stays full and smooth.
For Muscle Growth
- Sets: 3-4
- Reps: 10-15
- Rest: 60-90 sec
- Frequency: 2x/week
- Progression rule: Add reps first, then add a small load jump.
For Skill / Return to Training
- Sets: 2-3
- Reps: 8-12
- Rest: 60-90 sec
- Frequency: 1-2x/week
- Progression rule: Keep ribs down and tempo smooth before adding load.
4-week example progression
| Week | Sets x reps | Load or difficulty target | Goal |
|---|---|---|---|
| 1 | 3 x 10 | Light load | Learn position and range |
| 2 | 3 x 12 | Same load | Build consistency |
| 3 | 4 x 10 | +1 plate or small stack | Increase load safely |
| 4 | 4 x 12 | Same load | Lock in form |
What to do if this exercise hurts
- Likely cause: The stretch is too deep or shoulders are rolled forward.
- Immediate modification: Reduce range, raise the seat, and drop the load.
- Swap option if symptoms persist: Lat pulldown or chest fly machine.
Safety and Contraindications
The pullover should feel like a steady stretch and pull, not a pinch. Change the setup before you add more weight.
- Stop the set if: Sharp shoulder pain or numbness appears
- Use caution if: You have a history of shoulder impingement
- Safer substitutions: Lat pulldown, cable pullover, or chest fly machine
FAQs
Should my elbows be straight?
Keep a soft bend. Locking out the elbows often makes the shoulders feel unstable.
How do I know the seat is the right height?
Your shoulders should line up with the pivot point of the machine. If they are below it, raise the seat.
Is this more chest or lat?
Most people feel lats on the pull and chest in the stretch. Keep ribs down to avoid shifting load to the low back.
Can I use this as a warmup?
You can use light sets to open the shoulders, but heavier work fits better after presses or rows.
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