Pullover machine
The pullover machine
The pullover machine, also known as the lever pullover machine, or the lat pullover, is a fantastic compound upper body exercise that really allows for a whole range of motion in the development of the primary muscle group, the lats.
The pullover machine is one of the few machines that even the most ardent free weight loving power lifter will be regularly using. It is the best possible tool for really working the lats and back over an incredible range of motion.
The machine is easy to use, and can be used safely without the need for as spotter. The machine is always a popular station, and is a must have for any comprehensive gym environment.
The pullover machine is made of heavy gauge steel tubing and has been designed with the rigors of a professional gym environment in mind, the pullover machine will offer years of durability and dependable service, in any professional gym environment.
The lat pullover is easy enough for novice users to master the technique quickly, and will remain challenging enough for the most experienced lifters at ay gym.
The muscles worked by the pullover machine
The pullover machine is a compound upper body muscle building machine, and if you start using it, you will be sore in a lot of new places! The primary focus of the pullover is the lats and upper back muscles. The traps also act as stabilizers, and the delts, biceps, pectoral muscles and triceps will act as secondary muscles.
This compound muscle movement will allow for an incredible range of motion, and will develop lat strength over that whole range of motion. No other exercise can promise the compound and lat benefits of the lever pullover machine.
Appearance and dimensions of the pullover machine
The pullover machine is made from heavy gauge steel in white, with thickly padded black benches and back supports. The movable pulling apparatus will be grasped from an overhead position, and there are padded restraints for the upper arms, to remove some of the strain off of the hands, as well as to promote proper positioning and form.
The movable pulling arm may need to be moved into a forward position prior to beginning the exercise. There is a foot lever available, and pressing this foot lever will move the pulling arm forward, to allow for an easier start to the exercise.
The weight stack is located to the right of the seated user, and the weights are adjustable through a pinioning system.
All cables and pulleys are hidden safely from view.
The machine is designed for professional usage, and the mechanisms and apparatus are quality units designed for regular use, and years of maintenance free service.
The dimensions of the lat pullover machine are 120 cm x 140 cm x 170 cm, and the weight of the unit is 90 kg.
How to use the pullover machine
The pullover machine is a compound muscle movement with an enormous range of motion, yet it is very easy to perform, and even novice users will quickly learn the correct technique.
The lifter must first select the amount of weight to be lifted. The steel pin can be moved into the slot below the correct number of weight plates to be moved.
Sit comfortably in the machine, with feet flat on the ground, and reach upwards and backwards to grip the movable bar in a palms facing out position. Use the foot lever to pull the bar forwards to an acceptable starting position.
When the bar is comfortably forwards, clench your abdominal muscles, sit straight back and erect in the chair, and pull the weight bar up and over you head, continuing until your hands are almost at your legs. At the end of the range of motion, pause for a count of two, and make a concerted clenching of your lats and upper back. Inhale as you slowly and smoothly raise the bar back to the initial starting position.
Your back should stay against the padded back pad for the entire duration of the range of motion. Leaning forward is a natural tendency as the weight gets heavy, but this will reduce the isolation off of the upper back, and will reduce the effectiveness of the movement.
You should also endeavor to perform this exercise with a very slow range of motion, you do not want to swing or jerk the weight at all, as this can also reduce the effectiveness of the exercise.
If you cannot perform the exercise in a slow and controlled manner, with your back against the back pad, you should reduce the amount of weight used. Lesser weight moved with proper form will always result in greater gains that heavier weight moved with poor form.
Incorrect form can lead to injury
The machine is quite safe, and can be used without the need for a spotter or assistant.
You should start off quite slowly with this exercise. The range of motion performed results in impressive gains, but can also more easily strain one of a number of muscles used in the giant range of motion.
Take at least a couple of months of steady usage to build up the weight used on this machine; and do not attempt to rush into heavy weights until your body is well accustomed to the demands of the exercise.
You should also strive to perform the exercise quite slowly. The range of motion is huge, and rushing or swinging quickly through the exercise will much more likely result in injury or strain. Slow and controlled movement will result in the best results, as well as minimize the chances of injury.
As with any exercise, you should ensure that you spend the time to warm up and stretch thoroughly before performing this exercise. If you attempt to perform the pullover “cold” you are far more likely to strain or even tear a muscle.
Variable technique on the pullover machine
The pullover machine can be used in a number of different variations. As the range of motion is quite large, the exercise can be performed with a partial range of motion for different results.
Many users will isolate the lats with a range of motion that begins at the top as per normal, but extends down only a third of the way to the bottom of the range of motion. This can be done with more speed that the standard technique, which requires slow and steady movements for safety.
As with any major muscle building exercise, you can alter the results gained by changing the amount of weight to be lifted. If you are looking to build strength and muscle size, you should move heavier weights with fewer repetitions. And if your goal is to tone and smooth, you should perform more repetitions with less weight.
You should take a couple of months to get used to this machine before attempting to exercise to complete muscle failure.
For best results, three sets of repetitions should be performed.
Why should you consider the pullover machine?
Any professional caliber gym requires a pullover machine. The machine is very popular with novices and experienced power lifters alike, and many people will not consider a gym unless it has a lat pullover machine.
The machine is very easy to master, and can be used in complete safety without the need for a spotter or assistant. The machine is made of heavy gauge steel and quality mechanisms, and is designed for years of usage in a professional gym environment.