Machine Pullover vs Dumbbell Pullover
Swapping Machine Pullover (Machine) for Dumbbell Pullover (Dumbbell) retains 100% overlap; expect independent unilateral stabilization. Compare exact 17-muscle fractional recruitment before swapping equipment mid-session.
Side-by-Side 17-Muscle Recruitment Delta
How primary mover (1.0× set) and synergist (0.5× set) allocation changes when swapping Machine Pullover for Dumbbell Pullover.
| Muscle Group | Machine Pullover | Dumbbell Pullover | Leverage Shift |
|---|---|---|---|
| Lats (Latissimus Dorsi) | Primary (60%) | Primary (60%) | Matched |
| Chest (Pectoralis Major) | Secondary (25%) | Secondary (25%) | Matched |
| Triceps Brachii | Secondary (15%) | Secondary (15%) | Matched |
Load & Volume Conversion: Machine Pullover → Dumbbell Pullover
Worked weight heuristic: a 115 kg set on Machine Pullover (Machine) maps roughly to 38 kg per hand on Dumbbell Pullover (Dumbbell; 2 kg jumps, curve: extended end-range stretch with neutral wrist path). Calibrate set 1 at RPE 8 so e1RM history for Machine Pullover remains unskewed. Zero anatomical muscles are dropped between Machine Pullover and Dumbbell Pullover; 1:1 weekly set volume carries straight across.
Supporting Sports-Science Literature
| Study Title | Lead Author & Year | Verified Link |
|---|---|---|
| Effects of the pullover exercise on the pectoralis major and latissimus dorsi muscles as evaluated by EMG. | Marchetti (2011) | PubMed 21975179 ↗ |
| Specific prime movers' excitation during free-weight bench press variations and chest press machine in competitive bodybuilders. | Coratella (2020) | PubMed 31397215 ↗ |
| A comparison of muscle activity and 1-RM strength of three chest-press exercises with different stability requirements. | Saeterbakken (2011) | PubMed 21225489 ↗ |
| The effects of ten weeks resistance training on sticking region in chest-press exercises. | Saeterbakken (2020) | PubMed 32645111 ↗ |