Machines can provide resistance through a much larger range of motion.ģ. The elbows rest against a pad which allows for force to be exerted through the elbows directly against the resistance.Ģ. There are several advantages to using a machine to perform Pullovers:ġ. The Machine Pullover should result in most of the work being done by the lats. In order to shift focus to the Lats, it is often recommended that the elbows be held in a slightly bent position, flared out into a wider position and that the focus is placed on pushing through the elbows (shoulder extension). The Primary focus of the exercise can be changed by slight changes to technique and by which muscles you choose to focus on as the prime movers. The Pullover is used primarily for the purpose of working the Lats or Chest. He emphasized the importance of removing momentum from the movement, thereby keeping a continuous load on the working musculature. Return to the starting point in a controlled manner, pause and initiate the next rep.Īrthur Jones, creator of the Pullover Machine, often recommended a tempo in the range of a :03 Eccentric Phase and :02 Concentric Phase. Starting in the up position, pull the handle of the machine down until it contacts your lap, pause and reverse direction into the eccentric phase of the movement. Pushing through the elbows makes The Pullover a single joint move, thus excluding the weaker muscles of the arm from limiting the amount of work that can be completed. The hands should remain relaxed and the force should be exerted through the elbows.

Machines usually have handles and pads for the elbows. Performing the pullover on a machine, the movement typically starts with the arms overhead. It is not uncommon to have sore triceps after performing pullovers, this is due to the triceps role in holding a fixed angle of the elbow (isometric contraction). Once the upper arm is perpendicular to the ground, the weight has been completely unloaded from the musculature being worked during a Pullover. Continue to move the weight until it is directly over your chest or nearly directly. Once the desired range of motion has been completed, pause and reverse motion into the concentric or positive phase. Continue to lower the weight until your upper arms are parallel to the ground or to the point that your mobility allows (excessive range of motion may lead to a shoulder injury). Press the weight straight up from your chest, set your elbows at the desired angle (slight bend) and initiate the eccentric or negative phase of the Pullover. Using a Barbell or Dumbbell to provide resistance, you will start by lying supine on a bench. In order to fully work the lats, you must use a single joint exercise, thus eliminating the weak link (arms).

The reason that Arthur explained, “it is difficult to fully work the lats because the arms are much smaller and unable to do as much work as the much larger lats.” The arms are the limiting factor, in terms of stimulating the musculature of the torso. He claimed that up until the point, it was impossible to isolate and fully work the largest single muscle of the upper body, the Latissimus Dorsi. The Pullover was the first machine that Arthur Jones built of what would become fitness giant “Nautilus Inc” (he sold the first one in 1970).

Single joint pullover machine