Machine lat pullover

Shoulder extension with the elbow almost fixed: it isolates the lat without the biceps being the link that fails, which is the limitation of pulldowns and rows. The machine keeps resistance in the stretched position.

• Isolation
• Machine
• Beginner

How to do it

• Set the seat so the axis lines up with the shoulder
• Fixed elbow bend through the whole arc
• Pull with the elbows towards the hips, not with the hands
• Come back to the stretch without letting tension go

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: Pull for 1–2 s, squeeze at the top and lower for 2–3 s resisting the load

Common mistakes

• Bending and extending the elbow as in a triceps extension
• Setting the seat wrong and losing the useful arc
• Loading so much the torso comes off the backrest

Muscles worked

Primary

• Lats

Secondary

• Chest
• Triceps

Alternatives

• Straight-Arm Pulldown
• Dumbbell Pullover
• Lying Cable Pullover