Machine Pullover (Plate Loaded)

Lats ChestAbs Isolation Pullover machine

How to do it

Starting position

Adjust the seat height so your shoulders align with the machine's axis of rotation.
Keep your back against the backrest and fasten the belt if there is one.
Place your elbows on the pads and grip the bar lightly with your hands.
Start with your arms overhead.

Movement

Press the pads down and forward with your upper arms.
Keep your elbow angle fixed and move only from your shoulders.
When your arms reach the sides of your torso, squeeze your lats.
Slowly return overhead and feel the stretch.

Breathing

Exhale as you press down, inhale as you return.

Cautions

If you grip the bar tightly and pull with your hands, your arms take over the work.
If you lean your torso forward and press down with your body weight, your back rests.
If your shoulders are stiff, do not force the starting position too high.

Exercise info

Primary muscles	Lats
Secondary muscles	Chest · Abs
Equipment	Pullover machine
Movement pattern	Isolation
Rep range	10–15 reps

3 similar exercises

Representative exercise: Machine Pullover (Plate Loaded)

How GYMKC sets the weight for this exercise

For example, if you do 10 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 57.6 kg.

With the pullover machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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Related exercises

Machine Alternating Pullover (Plate Loaded)Harder Dumbbell PulloverHarder Dumbbell Pullover on FloorSimilar exercise Cable Straight Arm PulldownSimilar exercise EZ Barbell Lying Bent Arms PulloverSimilar exercise Barbell Decline PulloverSame muscle · different equipment

This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.