Maximize Your Workout: Pullover Machine Back Benefits Explained
If you’re trying to get a bigger back or just improve upper body strength in general, you can’t go wrong with the pullover machine. It works the back in ways that traditional rows, pullups, and pulldowns may not and is an effective isolation exercise.
Let’s show you all the reasons we think you should use the pullover machine the next time you’re in the gym – and how to use the machine!
What is the pullover machine?
The pullover machine is a piece of exercise equipment designed to isolate and strengthen the back and chest muscles. It features a weight stack, elbow pads, and handles for an overhand grip, allowing you to control the movement.
The pullover machine is designed to mimic the traditional pullover exercise usually done with dumbbells or a cable. However, unlike its free-weight alternative, this exercise machine provides stability, making it ideal for targeting specific muscle groups.
What muscles does the pullover machine work?
The pullover machine mainly works the latissimus dorsi – the biggest, widest muscle on the back. The lats are responsible for shoulder extension, adduction, and internal rotation.
Secondarily, the pullover machine works the pectoralis major (the pecs), teres major (an upper back muscle), the serratus, and the long head of the triceps. The pecs and teres major help to pull the arms downward and forward, while the serratus anterior stabilizes the scapula. Additionally, the triceps’ long head aids in shoulder extension and adduction as the arms move downward.
The delts and core are also involved in this exercise as they help to stabilize the body throughout the movement. The delts stabilize the shoulders while the core stabilizes the torso during each rep.
How do you use a back pullover machine?
Instructions:
Set up the machine: Adjust the seat so that your back is supported and you can reach the handles or pads comfortably, then choose a challenging but manageable weight.
Get into position: Sit with your back straight against the backrest and your feet on the ground. Grip the handles or ensure the elbow pads align with your upper arm and elbows.
Start the movement: Pull the handles or push the pads down in an arc until your hands or elbows are close to your torso. Focus on driving your elbows towards your hips and squeezing your lats.
Go back to the starting position: Slowly return the weight to the starting position. Make sure you control this eccentric part of the rep.
Recommended sets and reps: 3 to 4 sets of 10 to 15 reps
How often should you use the pullover machine for a bigger back?
For optimal muscle growth, it’s best to use the pullover machine two to three times a week. Of course, your back training program would also include other exercises like rows, pulldowns, and pull-ups. Performing pullovers with these other exercises enables you to hit different parts of the back, fostering complete muscular development.
So, you should typically have pullovers as part of a full back day workout. It could also be a full-body workout or a chest-and-back day, depending on your workout split. The crux is that it’s expedient to perform pullovers with other back exercises for the best results.
Tips for getting the best results
Adjust the seat and pad to fit your height: Ensure the seat height and pad position align with your chest and shoulders for optimal range of motion.
Focus on form: Use a slow and controlled motion, avoiding momentum. Keep your core engaged to maintain stability throughout your set.
Full range of motion: Stretch fully at the top and squeeze your lats at the bottom for maximum muscle engagement.
Control your breathing: Exhale as you pull the weight down and inhale as you return to the starting position. Exhaling when you pull the weight down (the concentric part of the rep) helps you generate more force and move more weight.
Progressive overload is important: Gradually increase the weight or reps over time to continue challenging your muscles. As your muscles get stronger, they need more challenging stimuli to grow. So, when you notice that you’re doing more reps than usual, increase the weight a little (10% is fine).
Train consistently: Use the machine two to three times per week, allowing rest days for recovery and muscle growth.
Final Thoughts
The pullover machine makes for a great back exercise, but many gyms, even high-end ones, may not have it. In such a case, you could improvise with dumbbell pullovers or cable pullovers. While these other options may not target the lats as well as the pullover machine, they provide enough stimulus to cause muscle growth.
The pullover machine cannot automatically give impressive back muscles. You have to pair effective exercises with adequate nutrition. To grow muscle, you need a healthy diet consisting mostly of whole foods and enough protein (1.6 to 2 grams per kilogram of body weight). Eating in a calorie surplus while doing this will also help you gain some weight.
Additionally, when using the pullover machine, remember to train to intensity, taking your sets to or close to failure. Research suggests that this is one of the most important factors in growing muscle.
Frequently Asked Questions
Are pullovers a good back exercise?
Pullovers target the lats and improve overall back width. They also engage the chest and shoulders, making them a versatile upper-body movement. For optimal back activation, maintain proper form and focus on the stretch and contraction of the lats.
Are pullovers good for posture?
Pullovers can improve posture by strengthening the lats, chest, and shoulder muscles, which support proper alignment. They also enhance shoulder mobility, which is essential for maintaining an upright posture. However, they should be combined with other exercises that target the core and upper back for the best results.
Are pullover machines better than dumbbell pullovers?
Pullover machines offer controlled movement and consistent resistance, making them easier for beginners or those focusing on muscle isolation. Dumbbell pullovers, however, provide a greater range of motion and require more stabilization, engaging additional muscles.
Pullover machines are better if you’re trying to get your back as big as possible, but dumbbell pullovers also serve the same purpose, especially as an alternative.
Main image credit: Pikx By Panther / Pexels
The information provided in this article is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.
