How to perform the Pullover Machine
- 1Sit on the machine with your chest against the pad, feet flat, and adjust the seat so your hands can reach the handles with your arms slightly bent and shoulders relaxed. Grip the handles comfortably and keep your chest tall, abs gently tight, and head in a neutral position.
- 2Smoothly pull the handles down in an arc toward your hips while breathing out, focusing on driving the movement with your lats rather than your arms. Pause briefly at the bottom, then slowly let the handles return to the starting position over 2–3 seconds as you breathe in, keeping tension in your lats the whole time.
Coach tips
- Think about pulling with your elbows, not your hands, to really feel your lats doing the work instead of your biceps taking over.
- Keep your ribs down and abs lightly braced so you don’t arch your lower back and turn it into a back-bending move.
- Use a controlled tempo and avoid letting the weight slam back up; if you can’t control it smoothly, lower the weight.
Powered by Hypro
Train lats smarter
One rep, one set. Hypro turns the Pullover Machine into measurable progress, week after week.
Smart Progression
The right weight, every set
Hypro suggests your next Pullover Machine weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
Weekly Volume
See exactly how much lats you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Coach-Built Plans
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Pullover Machine fits right into proven hypertrophy and strength templates.
For optimal lats hypertrophy: aim for 10-20 weekly sets at 65-80% of your 1RM with 1-2 reps in reserve.
