Machine pullover

Proper Position

• Adjust the seat height so that your shoulders are aligned with the pivot point of the machine.
• Sit on the machine with your back firmly pressed against the backrest and your feet flat on the floor.
• Grab the handles with a pronated (palms down) or neutral grip (depending on the machine), positioning your arms above your head.

Movement

• Slowly pull the handles forward and downward, keeping your elbows slightly bent, until they are close to your thighs or torso.
• Focus on contracting your lat muscles during the movement.
• Return the handles to the starting position in a controlled manner, maintaining slight tension in the muscles.
• Repeat for the desired number of repetitions.

Breathing

• Inhale as you return the handles to the starting position.
• Exhale as you pull the handles downward.

Tips

• Maintain an upright posture throughout the exercise.
• Avoid bending your elbows too much to maximize lat engagement.
• Focus on slow and controlled movement to avoid jerking.