How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the pullover (machine) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Pullover (Machine): how to do it and muscles worked

The pullover (machine) mainly works your lats. You need a gym machine.

Muscles worked

Main

Lats

How to do the pullover (machine)

1
Adjust the seat so your shoulders line up with the machine's pivot. Sit back, place your elbows on the pads or hold the handles, and start with your arms overhead.
2
Sweep the bar or pads down in an arc toward your hips, squeezing your lats. Return slowly until you feel a stretch in your lats.
3
Breathe out as you pull down and in as you return, over about three seconds. Keep your back against the pad.

Form tip: Keep the movement coming from your shoulders and do not use your hips to throw the weight.

Common questions

Which muscles does the pullover (machine) work?: The pullover (machine) mainly works your lats.
What equipment do I need for the pullover (machine)?: You need a gym machine.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the pullover (machine) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More lats exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.