Pullover Machine (Back Target)

Starting Position

1. Sit on the machine, lean back against the backrest.

2. Keep your feet flat on the floor and securely positioned.

3. Grab the handles and start with your arms slightly bent above your head.

Proper Form

1. With your arms spread shoulder-width apart, slowly lower the handle in a semicircular motion.

2. As the handle gets closer to your body, strongly contract your latissimus dorsi.

3. Slowly return the handle to the starting position above while maintaining tension.

Breathing Technique

Exhale when you lower the handle, and inhale when you return to the starting position.