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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Back

Pullover Machine

Also called Nautilus pullover

MachineIsolationEasy to learn
Front
Back
Primary Secondary

Works

Upper back & lats

Also chest, triceps

You need

Machines

How to do itPicture · 3 steps
Elbow pads
  1. 1Seat set so your shoulders line up with the pivot
  2. 2Start with your arms high behind your head
  3. 3Drive your elbows down to your stomach

Most common mistake

Pushing with the hands instead of driving with the elbows.

Watch a demo
S
For back
#7 of 40
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Research
86
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 86
Target tension · 35%4/5
Loaded stretch · 25%5/5
Progression · 20%4/5
Low cost · 20%5/5

Trains the lats through a big stretch with the arms nearly straight, so the biceps can’t take over.

How scores work

Machine taken? Swap to

  • SLat PulldownCable
  • SNeutral-Grip PulldownCable
  • SChest-Supported RowDumbbell
  • SMachine RowMachine

Takes

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