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Machine Pullover
- 1 - Adjust the seat so the machine’s pivot point is aligned near your shoulder joint and the arm pad or handles are positioned above your chest.
- 2 - Sit with your back firmly against the pad, feet flat on the floor, and chest lifted.
- 3 - Grip the handles or place your elbows against the pads, depending on the machine design, while keeping a slight bend in your arms.
- 4 - Brace your core and pull the handles or pads downward in a smooth arc until your upper arms move toward your sides.
- 5 - Squeeze your lats at the bottom without leaning forward or rounding your back.
- 6 - Slowly return the handles to the starting position under control, allowing your lats to stretch without letting the weight stack slam.
- 7 - Repeat for the desired number of repetitions.
