At a glance
- Main muscle
- Back
- Equipment
- Machine
- Rep range in Mitta
- 10 to 15 reps
- Skill level
- Beginner
- How tiring
- Low
- Weight step in Mitta
- 5 kg
How to do it
- Elbows against the pads, shoulders in line with the pivot.
- Let your arms stretch far behind your head.
- Drive your elbows down until beside your stomach.
Pick a weight you can lift for 10 to 15 reps with good form, and stop each set with a few reps left in the tank.
Why rating A
Isolates the lats without biceps or grip limiting, with lots of tension in the stretch. Not every gym has the machine.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Straight-Arm Cable Pulldown · Cable · rating B
- Dumbbell Pullover · Dumbbell · rating B
- Lat Pulldown · Cable · rating S
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the machine lat pullover.
Let Mitta set the weight.
Mitta plans the machine lat pullover with a weight and rep target for every set, worked out from your last sessions.
Questions about the
machine lat pullover
What muscles does the machine lat pullover work?
The machine lat pullover mainly trains your back.
How many reps of the machine lat pullover should I do?
Mitta plans the machine lat pullover at 10 to 15 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the machine lat pullover?
Good alternatives that train the same muscle are the straight-arm cable pulldown, dumbbell pullover and lat pulldown.
Is the machine lat pullover good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the machine lat pullover have rating A?
Isolates the lats without biceps or grip limiting, with lots of tension in the stretch. Not every gym has the machine.