The Primary focus of the exercise can be changed by slight changes to technique and by which muscles you choose to focus on as the prime movers. The Pullover is used primarily for the purpose of working the Lats or Chest. He emphasized the importance of removing momentum from the movement, thereby keeping a continuous load on the working musculature. Return to the starting point in a controlled manner, pause and initiate the next rep.Īrthur Jones, creator of the Pullover Machine, often recommended a tempo in the range of a :03 Eccentric Phase and :02 Concentric Phase. Starting in the up position, pull the handle of the machine down until it contacts your lap, pause and reverse direction into the eccentric phase of the movement.

Pushing through the elbows makes The Pullover a single joint move, thus excluding the weaker muscles of the arm from limiting the amount of work that can be completed. The hands should remain relaxed and the force should be exerted through the elbows. Machines usually have handles and pads for the elbows. Performing the pullover on a machine, the movement typically starts with the arms overhead. It is not uncommon to have sore triceps after performing pullovers, this is due to the triceps role in holding a fixed angle of the elbow (isometric contraction). Once the upper arm is perpendicular to the ground, the weight has been completely unloaded from the musculature being worked during a Pullover.

Continue to move the weight until it is directly over your chest or nearly directly. Once the desired range of motion has been completed, pause and reverse motion into the concentric or positive phase. Continue to lower the weight until your upper arms are parallel to the ground or to the point that your mobility allows (excessive range of motion may lead to a shoulder injury). Press the weight straight up from your chest, set your elbows at the desired angle (slight bend) and initiate the eccentric or negative phase of the Pullover. Using a Barbell or Dumbbell to provide resistance, you will start by lying supine on a bench. In order to fully work the lats, you must use a single joint exercise, thus eliminating the weak link (arms). The reason that Arthur explained, “it is difficult to fully work the lats because the arms are much smaller and unable to do as much work as the much larger lats.” The arms are the limiting factor, in terms of stimulating the musculature of the torso. He claimed that up until the point, it was impossible to isolate and fully work the largest single muscle of the upper body, the Latissimus Dorsi. You will not find a jungle gym with stacks this heavy.The Pullover was the first machine that Arthur Jones built of what would become fitness giant “Nautilus Inc” (he sold the first one in 1970). We put this unit against any leading brand in terms of quality and use only the best and strongest materials. each 2 Adjustable hi/low pulleys – 265 lbs. STATIONS INCLUDE: 2 Lat pulldowns – 320 lbs. We kept the end user in mind when designing them and realize that often these machines need to travel through tight spaces, as well as to provide optimal shipping prices. Options allow the substitution of 2 hi/low adjustable pulley columns replacing the tricep press down stations found on the Deluxe 8-stack version B (MDM-8SB).Īll of our Empire Strength units are capable of fully disassembling. Stations interchange around the central hub for a possible 12-stack, L-shaped jungle gym. Unit has high tension cables multi chin grips that are fabricated with smooth rubber and finished with high-tech aluminum ends and collars. weight stacks! 2.5” x 4.5” rugged, 11-gauge steel and oval tubing for that extra beefy appearance. BRAND NEW Empire 8-stack jungle gym/cable crossover with 320 lb.

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