Pullover Machine (Back Target)
About
The pullover machine targets your lats. Use the machine to keep steady tension on your back.
How to 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.
Precautions
1. Avoid excessive weights and choose a weight that allows you to feel good stimulation in your latissimus dorsi.
2. Do not excessively arch your back to avoid putting too much pressure on your lower back.
3. Keep your shoulders relaxed to prevent tension from building up in your neck and shoulders.
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