The Nautilus Pullover As most of our experienced lifters here at TPS know, we prefer compound movements for the bulk of our strength training here at TPS. However there are a few machines in the nautilus room here at TPS that are worth adding in to your strength training program. One of these is the Nautilus pullover. Watch the video NOW! (Murph’s note: Russ must have had some pudding on the camera lens. It’s pretty blurry.)

The nautilus pull over was first developed by Arthur Jones, and the first machine was sold in the 1970’s. Warning: This is not a primary rowing exercise it can be used as a pre-fatigue exercise or as a secondary lat movement. Keep on rowing heavy with a barbell or dumbbell for your primary lat training. Performing the nautilius pullover correctly will allow you to keep constant tension on the lats throughout the entire range of motion. This is one of the few exercises where a using a machine is actually better than doing the free weight alternative ( dumbbell pull over on a bench ) When setting up in the nautilus pull over make sure the seat is set to the correct height. This can be determined by lining up the red dot on the swing arm to the center of your shoulder. Select the desired weight for your first set, start light and feel the movement before jumping to the bigger weights.

Once you have the seat in the correct height get in and make sure you sitting all the way back in the chair. Put on your seat belt!

Your lower back should be arched. Head neutral. Step on the assistance bar and move the carriage into position.

Place your elbows on the pad and gently rest your hands on the bar.

To perform the pull over, drive your elbows into the pad while keeping your abs tight and flex your lats. The bar should touch your lower abdomen at the bottom position of this exercise. Hold it for a brief second and return to the top position under control while stretching your lats. Try to remain controlled throughout the entire movement. Do not swing the weights with momentum use your lats and triceps to drive your elbows into the pad on every rep.

If you need any more proof that this is a great back exercise just look at how many muscles are RED!

Wishing you the best in your training.

Russ Smith C.F.T.

Strength Coach at Total Performance Sports

W. S. B. Certified