Machine Pullovers - Muscles Worked & Benefits
Exercise Type: Multi-joint
Primary Muscles Worked: Latissimus Dorsi
Secondary Muscles Worked: Biceps, Shoulders and Serratus Anterior
Nicknamed the upper body squat because of its overall effectiveness, the Machine Pullover targets the upper back and lats. The movement also works the biceps exccentrically and requires the rotator cuff muscles and srratus anterior to help stabilise your scapula. Start out with lower weights and build up over a couple of months. When using the machine be sure to perform the exercise with a slow controlled motion rather than a jerky one as it can cause damage to your shoulders. Raise the bar about as far back as you would if you were doing a lat pulldown and try not to hunch forward as you bring the bar down.
Machine Pullovers - Exercise Workout & Technique
- Grasp the bar of the Machine Pullover over your head.
- Drive it down, feeling the lats contract as you bring your elbows down to your sides. At the end of the movement the bar should be jammed against your abdomen.
- Contract the serratus muscles at this stage for a pause.
- Allow the bar of the machine to return in a controlled manner to the starting point.
- Ensure that the time spent in the eccentric (up-phase) of the motion is twice as long as that spent in the concentric (down-phase) of the movement.
- Repeat for the desired amount of repetitions.
Machine Pullovers - Tips & Safety
- Keep the movement controlled throughout, feeling the exercise target the lats, upper back and serratus.
- Initiate the movement with your back muscles by retracting your scapula rather than pulling the handles down with your arm muscles.
Machine Pullovers - Alternatives
- With some machines you can train one arm at a time.