Pullover (Machine)
Trains the chest, with help from the lats. You need a machine. One of our free programs uses it.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Pullover (Machine)
These numbers are counted from the programs themselves, not averaged off the internet.
1of our 50 programs use it
1×10 @ 50% · 1×8–10+ RPE 10 AMRAPthe shape they run most (1 session)
1:30typical rest between sets
1finish with an AMRAP set
1set the weight off your training max
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Dorian Yates HIT | Back, Rear Delts & Biceps | 1×10 @ 50% 1×8–10+ RPE 10 AMRAP | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Percentages are of your training max. AMRAP means as many reps as you can manage on that set. Durata works out every one of these weights for you.
See it in action
Watch the Pullover (Machine) progress week by week
A full run of a program built around it, session by session, in the real app.
Muscles worked
What Pullover (Machine) trains
Technique
How to do the Pullover (Machine)
- Sit on the pullover machine with your back pressed against the backrest and adjust the seat so your shoulders align with the machine's pivot point. Grasp the bar or handles overhead with your arms extended.
- Pull the bar down and forward in a wide arc by driving your elbows and arms towards your torso, keeping your arms in a fixed, slightly bent position.
- Continue pulling until the bar reaches your midsection, squeezing your lats and chest.
- Slowly return the bar to the overhead starting position with control. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep your back pressed against the backrest throughout the movement to avoid arching your spine.
- Exhale as you pull the bar down and inhale as you return it overhead.
- Focus on pulling with your lats and chest rather than your arms.
- Use a slow, controlled tempo through the full arc to maximize the stretch at the top.
Substitutes
Swap Pullover (Machine) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Pullover (Machine) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.