Machine Pullover — Muscles Worked & RPE Load Guide
Machine Pullover targets Lats as primary movers (1.0× set credit) alongside Chest, Triceps Brachii (0.5× synergist credit). Cam-matched resistance across sticking points.
17-Muscle Fractional Recruitment & Weekly MEV–MRV Landmarks
Each working set ≥ RPE 6 triggers fractional hard-set credit toward Renaissance Periodization / Schoenfeld weekly hypertrophy landmarks.
| Muscle Group | Mechanical Role | Effort Share | Weekly Optimal Band (MEV–MAV) | Frequency & Research |
|---|---|---|---|---|
| Lats (Latissimus Dorsi) | Primary (1.0× set) | 60% | 10–22 sets/wk (MRV 25) | 2–4x / week · Evidence |
| Chest (Pectoralis Major) | Secondary (0.5× set) | 25% | 10–20 sets/wk (MRV 22) | 2–4x / week · Evidence |
| Triceps Brachii | Secondary (0.5× set) | 15% | 6–14 sets/wk (MRV 18) | 2–4x / week · Evidence |
Machine Pullover Worked Wathan RPE Prescription Table (kg)
Worked kg values computed for Machine Pullover using a worked 110.0 kg reference 1RM (Machine) rounded to 5 kg machine increments. Mechanics: Externally braced cam track; resistance curve: Cam-matched resistance across sticking points.
| Reps | RPE 9.5 | RPE 9 | RPE 8.5 | RPE 8 | RPE 7 |
|---|---|---|---|---|---|
| 3 reps | 0 kg (86%) | 0 kg (86%) | 0 kg (86%) | 0 kg (82%) | 0 kg (82%) |
| 5 reps | 0 kg (82%) | 0 kg (82%) | 0 kg (82%) | 0 kg (77%) | 0 kg (77%) |
| 8 reps | 0 kg (73%) | 0 kg (73%) | 0 kg (73%) | 0 kg (73%) | 0 kg (68%) |
| 10 reps | 0 kg (73%) | 0 kg (68%) | 0 kg (68%) | 0 kg (68%) | 0 kg (68%) |
| 12 reps | 0 kg (68%) | 0 kg (68%) | 0 kg (68%) | 0 kg (64%) | 0 kg (64%) |
Strong, Hevy & French/English CSV Import Labels
STRUGGL automatically maps these exact workout-tracker strings to canonical Machine Pullover volume and e1RM records on zero-login Wrapped CSV upload.
Taken-Rack Substitutes & Biomechanical Swaps
Ranked deterministically by weighted primary-muscle overlap inside the same measurement family.
Verified Peer-Reviewed Literature (PubMed & DOI)
| Peer-Reviewed Paper | Author & Journal | External Reference |
|---|---|---|
| Effects of the pullover exercise on the pectoralis major and latissimus dorsi muscles as evaluated by EMG. | Marchetti (2011) · Journal of applied biomechanics | PubMed 21975179 ↗ |
| Specific prime movers' excitation during free-weight bench press variations and chest press machine in competitive bodybuilders. | Coratella (2020) · European journal of sport science | PubMed 31397215 ↗ |
| A comparison of muscle activity and 1-RM strength of three chest-press exercises with different stability requirements. | Saeterbakken (2011) · Journal of sports sciences | PubMed 21225489 ↗ |