What are your fitness goals? Lose weight, tone your muscles, or rugged biceps? Whatever your goals, the pullover machine exercises can help you achieve them.
Popularized by Olympic champion Casey Victor in 1973, the pullover exercises have become routine exercises in most leading fitness programs due to their ability to shape every part of the upper body including the chest, back and shoulder muscle.
Pullover machine exercises are considered as a “squirt” of the upper body since they touch every muscle of the upper body.
The machine’s main-to-go muscle is the lattissimus dorsi. Also known as the lat, this is the broadest muscle in the upper body involved in major movement activities and rotation of the shoulders.
Other than the lat, pullover machine also stimulates the triceps and pectoralis major, also known as pecs.
If you are not an anatomy expert, these re the upper chest muscles that aid in breathing, expansion of the ribcage, and neck rotation.
Pullover Machine Methodology
As Dr.Joel Seedam explains in, the lat muscle should not be strained during any exercise as this can lead to cartilage injury.
The pullover machine is ideal for upper chest training since it is safer, easy to execute, and highly effective.
Since the semi-circular arc is fixed, the machine can travel through in a fixed manner giving the same resistance throughout the session for a smooth exercise.
As explained in this video, safety is critical to get the most from the pullover machine. Begin each session by adjusting the machine to your height.
If you work out in the gym, this is important, but if you order a customized device, then it should come in your ideal height.
Next, check for the waist belt. Ensure that you secure your position with the belt as this offers an extra layer of security. If you adjust your seat and belt up correctly, you should reach both handlebars and footrest without straining
Sit on the bar, use the overhand grip to get a firm grip and pull the bar downwards as you exhale.
Ensure the bar reaches your abdomen. Finally, allow gravity to move your arms upward slowly as you exhale. Repeat the exercise as much as desired.
Pullover Machine Safety Tips:
- As a beginner, start with at least two sets of 8 repetitions and increase the strength and resistance as you progress.
- Avoid the machine if you experience shoulder issues, remember the exercise involves the stretching the shoulder joints. If you have insufficient shoulder flexibility, then you might end up straining the back, leading to injuries.
- Use the machine for the intended purpose. Remember, the pullover machine is ideal for toning back muscles, mainly lats, and rarely affects the biceps. If your fitness goal is to gain ripped biceps, then include rowing exercise in your fitness routine.
- Always consult a physician or fitness expert before starting this program. If you have a recent injury or any medical condition, get a professional opinion before starting.
- As a general guide, start small, with minimum resistance, lightweight and shorter sessions, and progress as you gain experience.
Pullover Machine Exercise Alternatives
The pullover machine is excellent for pullover exercise. However, the machine is quite expensive, and most gyms might not have one.
These pullover exercise alternatives can enable you to gains muscle strength, lean muscles, and overcome the challenges of pullover exercises:
Decline Kettlebell Pullovers
This could be considered a more advanced exercise. Laying down on a decline exercise bench slowly lower the kettlebells over your head with a slight bend at the elbows and squeeze the lats to pull the weight back to the starting position.
To increase the difficulty pause at the bottom of the exercise for 2-3 seconds to maximize muscle exhaustion.
Dumbbell Lat Pull-down
This exercise targets the arm muscles and upper back. To get started, grab a single or double dumbbell in each arm. With the dumbbell in your hands, raise each hand above your head with the hands facing forward.
Slowly, lower the dumbbell to shoulder height as you keep the back engaged. Raise them back up and repeat for 3-15 times. Ensure that you start with a slow speed and increase the momentum as you master the skill.
For maximum lat exhaustion, raise the end of the bench.
Lying Cable Pullover
Aim to keep your core tight and your lower back pushed into the floor. Slow and steady raise the cable bar above your head and push the cable towards your legs with a slight bend at the elbows.
Focus the movement directly on flaring your lats and moving the cable bar in a slow and controlled movement. Practice mind to muscle control for best results.
Getting strong muscles is a fitness goal for many people. Improved breathing, better movement, and enhanced posture are some of the benefits of strong upper muscles.
The pullover machine is the safest, most effective, and most straightforward method to get lean upper muscles.
However, if time and budget are limiting factors, then the alternative pullover exercises can help you achieve your goal more cost-effectively.