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Pullover Machine
How to adjust
- Set the seat height so your shoulder joint lines up with the machine arm's pivot point.
- Adjust the elbow pads or handle position to match your arm length.
- Select the weight using the pin on the weight stack.
How to use
- Sit with your back flat against the pad, placing your forearms/elbows on the pads or gripping the bar with arms nearly straight overhead.
- Exhale, pull the bar down in an arc to upper-abdomen level, keeping a fixed slight bend in the elbows throughout.
- Inhale, let the bar return overhead under control, not stretching past a comfortable range.
Safety notes
- Align your shoulder with the machine's pivot point before loading weight, since misalignment concentrates force wrongly on the shoulder joint.
- If you run out of strength mid-set, let your arms travel back up with the weight until the bar comes to a full stop instead of trying to hold it overhead; wait for the stack to settle before releasing the handles and getting out of the seat.
- Do not let the bar snap back overhead uncontrolled.