Pullover (Machine)
Complete guide to Pullover (Machine). Learn proper form, technique, and execution. Targets Lats. Requires leverage machine. Step-by-step instructions and expert tips.
How to Perform Pullover (Machine)
Add the appropriate amount of weight and sit on the pullover machine.
Grip the bar or handles and position your elbows against the pads.
Retract your shoulder blades, engage your abs, and take a breath.
Pull the bar down and forward in an arc until it reaches your hips, squeezing your lats at the bottom and exhale.
Slowly return to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |