Pullover (Machine: Plate Loaded)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Adjust the seat height of the machine so that the handles are at chest level when you are seated.
   • Sit on the machine with your back against the pad and your feet flat on the ground.
2. Step 2Position Your Arms
   • Grasp the handles with both hands, ensuring your grip is firm and comfortable.
   • Position your arms so that they are slightly bent at the elbows and your hands are aligned with your shoulders.
3. Step 3Engage Your Core
   • Tighten your core muscles to stabilize your body throughout the movement.
   • Keep your back pressed against the pad and maintain a neutral spine.
4. Step 4Start the Movement
   • Begin the exercise by slowly pulling the handles down and back in a controlled motion.
   • Focus on using your lats and chest muscles to initiate the movement.
5. Step 5Complete the Pull
   • Continue pulling the handles until your arms are fully extended behind you, feeling a stretch in your lats.
   • Keep your elbows slightly bent and avoid locking them at the end of the movement.
6. Step 6Return to Starting Position
   • Slowly return the handles to the starting position, maintaining control throughout the movement.
   • Ensure that your back remains against the pad and your core is engaged.
7. Step 7Repeat
   • Repeat the pull and return for the desired number of repetitions, focusing on maintaining proper form.
8. Step 8Finish the Exercise
   • After completing your reps, carefully release the handles and sit upright.
   • Once finished, you can safely exit the machine.