The Pullover Machine completely isolates the latissimus dorsi (Lats) throughout the full range of motion to strengthen the upper back.
The Pullover machine is an excellent piece of commercial gym equipment also known as a lateral pullover. The pullover machine is versatile, easy to use, and can provide a variety of benefits for your body. In this blog, we’ll explore the benefits of using a pullover machine, how to use it, as well as what muscles are used when using the Pullover.
What muscles does the Pullover machine work?
The Pullover machine is a compound exercise that targets multiple muscle groups in the upper body. The primary muscles worked during the exercise include the following:
- Latissimus Dorsi (Lats) – The lats are the largest muscles in the back and are responsible for pulling movements. During the Pullover exercise, the lats are activated as you pull the weight towards your chest.
- Pectoralis Major (Pecs) – The pecs are the large chest muscles responsible for pushing movements. During the Pullover exercise, the pecs are activated as you bring the weight back up towards your chest.
- Triceps – The triceps are located at the back of your upper arm and are responsible for extending your arms. During the Pullover exercise, the triceps are activated as you extend your arms behind your head.
- Rhomboids – The rhomboids are located in the upper back and help to stabilize the shoulder blades. During the Pullover exercise, the rhomboids are activated as you pull the weight towards your chest.
- Deltoids – The deltoids are the muscles responsible for raising your arms. During the Pullover exercise, the anterior deltoid is activated as you lift the weight above your head.
How to use a Pullover Machine?
Pullover machines are a specialist piece of gym equipment that can be found in many gyms. Using a pullover machine is relatively straightforward but it’s essential to use proper form to avoid injury. Here’s a step-by-step guide on how to use the machine effectively:
Step 1: Adjust the Machine to Fit Your Body
Before using any exercise machine, it’s essential to adjust the settings to fit your body. For the Pullover Machine, adjust the seat height so that you can comfortably reach for the bar.
Step 2: Load the Weight onto the Machine
The Plate Loaded Pullover Machine uses weight plates, so the next step is to load the weight onto the machine. Start with a lower weight and gradually increase as you become more comfortable with the machine.
Step 3: Warm Up Your Muscles
Before starting any workout, it’s important to warm up your muscles to prevent injury. You can warm up your upper body muscles by doing some light cardio for 5-10 minutes. You can also do some stretches for your chest, back, and shoulders.
Step 4: Sit on the Machine and Grasp the Handle
Once you’ve loaded the weight and warmed up your muscles, sit on the machine and grasp the handles with an overhand grip. Your elbows should be rested on the elbow pads with your palms facing down, and your hands shoulder-width apart.
Step 5: Extend Your Arms and Bring the Handle Over Your Head
Next, extend your arms fully and bring the handle over your head. Your arms should be straight but not locked out, and the handle should be directly above your chest. This is your starting position.
Step 6: Lower the Handle Behind Your Head
Slowly lower the handle behind your head while keeping your arms straight. You should feel a stretch in your chest and back muscles. Stop when the handles are level with your ears or when you feel a stretch in your shoulder joints.
Step 7: Pull the Handle Back Up to the Starting Position
Contract your back and chest muscles and pull the handle back up to the starting position. Your arms should be straight but not locked out, and the handles should be directly above your chest.
Step 8: Repeat for the Desired Number of Repetitions
Repeat the Pullover exercise for the desired number of repetitions. A set of 8-12 repetitions is a good starting point for beginners. Rest for 30-60 seconds between sets and repeat for 3-4 sets.
Tips for Using the Plate Loaded Pullover Machine
- Start with a lighter weight and gradually increase as you become more comfortable with the machine.
- Use proper form to avoid injury and achieve the desired results.
- Breathe out as you lower the handles and breathe in as you pull them back up.
- Keep your back and chest muscles engaged throughout the exercise.
- Don’t lock out your arms at the top of the movement.
- Incorporate the Pullover exercise into your full-body workout routine for best results.
The Benefits Of The Pullover Machine
The pullover machine is a versatile and effective tool for improving your upper body strength, posture, flexibility, and muscle definition. Here are the benefits of the Pullover Machine:
- Increased upper body strength: The pullover machine targets your back, chest, and arms, making it an excellent tool for building upper body strength. Regular use of the machine can help you develop a strong and toned upper body.
- Improved posture: Strong back muscles are essential for good posture. The pullover exercise helps to strengthen the muscles in your upper back, which can help improve your posture.
- Increased Range of Motion – The pullover exercise helps to increase the flexibility and range of motion in your shoulders, which can be beneficial for sports and other physical activities.
- Reduced risk of injury: By strengthening the muscles in your upper body, the pullover machine can help reduce the risk of injury during daily activities or other forms of exercise.
- Increased muscle definition: By working your upper body muscles, the pullover machine can help create a toned and defined physique.
In conclusion the lateral pullover machine is a piece of professional gym equipment that is a versatile and effective tool for strengthening and toning your upper body muscles. By using it regularly you can improve your overall strength, posture, and flexibility. If you’re looking to enhance your upper body workout, consider incorporating the Exigo Pullover Machine into your routine!
