Machine Pull-Over 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Isolation
Force Type
Pull (Bilateral)
Required Equipment
Pull-Over Machine
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Machine Pull-Over is a strength exercise performed on a pull-over machine that primarily targets the latissimus dorsi muscles while also engaging the chest as a secondary muscle group. The movement involves pulling the handles or bar downward and forward in a controlled arc, emphasizing a full stretch and contraction of the lats. It allows for a stable, guided motion, reducing the need for balance and coordination, making it suitable for isolating the back muscles effectively. Proper form focuses on controlled movement, avoiding momentum, and keeping the shoulders and torso stable throughout the exercise.
How to Perform
Set Up: Adjust the seat height so that when you sit, your chest is aligned with the machine’s handles, and your feet are flat on the floor.
Grip Position: Grasp the handles with a neutral or overhand grip, keeping your arms slightly bent.
Starting Position: Sit upright with your chest pressed against the pad, shoulders down and back, and core engaged.
Execution: Pull the handles downward and forward in a controlled arc, focusing on contracting your lats.
End Position: Bring the handles to just below chest level without locking your elbows or shrugging your shoulders.
Return: Slowly allow the handles to return to the starting position, feeling a stretch in your lats.
Breathing: Exhale as you pull the handles down and inhale as you return to the starting position.
Repetition: Repeat for the desired number of reps while maintaining controlled movement and proper form.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core tight and torso stable to isolate the lats.
Avoid using momentum; move the handles in a slow, controlled manner.
Do not shrug your shoulders; keep them down and back.
Maintain a slight bend in the elbows throughout the movement.
Focus on feeling the stretch and contraction in the lats, not just moving the weight.
Avoid leaning forward or arching your back excessively.
Do not lock your elbows at the end of the movement.
Start with a manageable weight to ensure proper form.
Keep your feet flat on the floor for stability.
Exhale while pulling down and inhale while returning to the start.
How Not to Perform
Lean forward or arch your back excessively during the movement.
Use momentum or swing the handles instead of controlled motion.
Shrug your shoulders or let them rise toward your ears.
Lock your elbows at the bottom of the movement.
Grip the handles too tightly, creating unnecessary tension in the forearms.
Pull the handles too quickly, reducing lat engagement.
Allow your torso or hips to shift or rotate.
Use a weight that is too heavy, compromising form.
Neglect proper breathing, holding your breath throughout the exercise.
Let your feet lift off the floor or shift, reducing stability.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
