# Machine Pullover

URL: https://heatsy.app/ex/machine-pullover

Also known as: Lever Pullover, Pullover Machine, Lat Pullover Machine, Machine Lat Pullover, Seated Pullover Machine

Body region: Back, Chest

## Muscles

- Main: Latissimus Dorsi, Teres Major
- Helps: Deltoid, Pectoralis Major, Triceps
- Holds: Serratus Anterior, Rectus Abdominis

## Equipment

- Lever Machine

## Technique

1. Adjust the seat so your shoulders line up with the machine's pivot and fasten the belt.
2. Place your elbows or forearms on the pads with the bar behind your head.
3. Drive the elbows forward and down in an arc until the bar reaches your waist.
4. Let the bar return slowly until you feel a stretch in the lats.

### Cues

- Push with the elbows; keep the hands loose.
- Keep your back against the pad throughout.

### Common mistakes

- Setting the seat so the shoulders are off the pivot.
- Letting the weight snap back into a deep stretch.

## Alternatives

- [Barbell Pullover](https://heatsy.app/ex/barbell-pullover)
- [Straight-Arm Pulldown](https://heatsy.app/ex/straight-arm-pulldown)