Duration required
Focus Area required
 s rest

Lat Pullover

Key Points:

  • Press down on the footplate and grip the handles evenly.

  • Pull your elbows downwards until the bar is at your waist.

  • Slowly retract back until you feel a stretch in the lats then repeat.

Common Mistakes:

  • Leaning forward to help pull the weight.

  • Using the hands to pull through more than elbows.

  • Using excessive momentum up and down.

Where you should 'feel it':

Primary Muscles:
Secondary Muscles:
Triceps, Shoulders, Traps
Muscle diagram with the following muscles highlighted Lats, Triceps, Shoulders, Traps

Similar Exercises

Adjust the seat height so your shoulders are in line with the rotation axis of the machine. Press on the foot lever to bring the handles further forward so you can grip it with both hands, then release the foot lever slowly.

Start by pulling your elbows downwards until the crossbar is approximately aligned with your waist. Then slowly retract upwards until you feel a stretch in the lats or to where it feels most comfortable. Keep your core engaged to maintain a neutral spine. Repeat for the desired amount of repetitions. Hold at the top of the final movement and press the foot lever downwards until you feel the bar being caught, then move your arms out from the bar and slowly raise the foot lever to the top.

Avoid using excessive momentum to move the bar downwards, where your back begins to lose contact with the padding.

Why use SafeForm?

If your members work out unsupervised then SafeForm's interactive guides are a must for your gym.

Increase Member Retention
We reduce the pain of being inexperienced at the gym, helping members build a habit and avoid quitting.
Connected Equipment
We connect your equipment together so our guides can make smart suggestions to memebers.
24/7 Experience
Our interactive guides allow for 24/7 gyms to give members a 24/7 experience.
Video is 10x
Gym machine stickers are outdated and limited, our guides have full video demonstrations.
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.