latsmachine
nautilus pullover
nautilus pullover is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Adjust the seat height so the machine's pivot axis aligns with your shoulder joints, sit down, and secure the seatbelt.
Step 2. Press the auxiliary foot pedal to bring the handles forward, lightly place your hands on the upper bar, and position your elbows firmly against the curved pads.
Step 3. Release the foot pedal to load the weight, allowing your arms to extend overhead and feeling a deep stretch in your lats.
Step 4. Exhale, focus on your elbows, and drive them down and back against the pads to rotate the movement arm downward.
Step 5. Follow the machine's fixed arc, bringing the bar all the way to the front of your abdomen until your lats reach peak contraction.
Step 6. Pause briefly at the bottom contraction point, keeping your torso stable without shrugging or using momentum.
Step 7. Inhale and slowly allow the pads to return to the starting position under controlled eccentric resistance until the lats are fully stretched, then repeat.
Muscles & body parts
Primary muscles
lats
Secondary muscles
tricepschest
Primary body parts
back
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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