Pullover Machine

What it is

A machine that lets you sweep the arms from overhead down to the torso with the elbows on pads. It isolates the lats without the biceps getting in the way. Use a full stretch at the top and pull the elbows all the way down.

Technique tips

• Set the seat so shoulders line up with the pivot
• Push with the elbows, not the hands
• Pull down until the arms reach the torso
• Let the weight stretch you slowly at the top

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.