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Machine Lat Pullover

The Machine Lat Pullover is a strength exercise on a machine for your lats. Share of the load in the Zulta muscle model: lats (upper) 30%, lats (lower) 26% and triceps (long head) 12%.

Also known as: machine pullover

Level: BeginnerEquipment: MachineSingle-joint (isolation)

How to do it

  1. Set the seat so your shoulders line up with the machine's pivot point and fasten the seat belt if there is one.
  2. Place the backs of your upper arms or elbows against the pads and rest your hands lightly on the bar or handles.
  3. Let the pads rise until you feel a stretch under the armpits.
  4. Drive the elbows down and back in an arc until the bar or handles reach your stomach.
  5. Squeeze for a moment, then let the pads return slowly to the stretched position.

Tips

  • Push with the elbows and upper arms, not the hands, to keep the lats in charge.
  • Keep your back against the pad and your chest up.

Common mistakes

  • Setting the seat so the shoulders sit far from the pivot.
  • Crunching forward to move the pads.
  • Gripping hard and pulling with the forearms.

Muscles worked by the Machine Lat Pullover

  • Lats (upper) Primary30%
  • Lats (lower) Primary26%
  • Triceps (long head) Secondary12%
  • Rear delts Secondary8%
  • Lower chest Minor6%
  • Lower traps Minor6%
  • Upper abs Stabilizer4%
  • Rhomboids Stabilizer4%
  • Rotator cuff Stabilizer4%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

With the elbows locked, shoulder extension isolates the lats and the long head of the triceps; lying pullovers bring the sternal pec in strongly.

Machine Lat Pullover alternatives

Different equipment

Make it harder

Frequently asked questions

What muscles does the Machine Lat Pullover work?

Mainly the lats (upper) and lats (lower). The triceps (long head) and rear delts assist.

Is the Machine Lat Pullover good for beginners?

Yes. The Machine Lat Pullover is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Machine Lat Pullover?

For example the Band Straight Arm Pulldown, Cable Lat Pullover and Kneeling Cable Pullover. They train mostly the same muscles, some with different equipment.

How do you make the Machine Lat Pullover harder?

Add weight or reps, or move on to the Lat Prayer and Barbell Pull Over.

Sources

  • Marchetti and Uchida 2011, J Appl Biomech 27(4):380-384 (pullover, pec and lats)

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