Remember, the pullover machine is ideal for toning back muscles, mainly lats, and rarely affects the biceps. Use the machine for the intended purpose.If you have insufficient shoulder flexibility, then you might end up straining the back, leading to injuries.

Remember the exercise involves stretching the shoulder joints.

Avoid the machine if you experience shoulder pain.

As a beginner, start with at least two sets of 8 repetitions and increase the strength and resistance as you progress.

Finally, allow gravity to move your arms upward slowly as you exhale. Sit on the bar, use the overhand grip to get a firm grip and pull the bar downwards as you exhale.Įnsure the bar reaches your abdomen. The pullover machine target muscle is the lattissimus dorsi (Lats), this is the broadest muscle in the upper body involved in major movement activities and rotation of the shoulders. Pullover machine exercises are considered the “squat” of the upper body since they touch every muscle of the upper body.

Let’s get right into it! What muscles does the pullover machine work? You will discover what muscles are used during the pullover machine exercise and some alternatives to the exercise for those who don’t have access to a pullover machine at your local gym. Popularized by Olympic champion Casey Victor in 1973, the pullover exercises are starting to become a popular (again) exercise in fitness programs due to their ability to work a whole range of upper body parts like the chest, back, arms and shoulder muscles, including secondary movers and stabilizer muscles. What muscles does the pullover machine work?.

Plate pullover exercise