Machine Pullover
Seated with the pads against the upper arms, pull them down and forward in an arc, then let them rise to a stretch overhead.
How to do it
Setup
Seated, upper arms against the pads, hands light on the bar.
Steps
- Pull the pads down and forward in an arc to the ribs.
- Keep the hands passive – the upper arms drive.
- Return overhead into the long stretch.
Common mistakes
Gripping and pulling with the hands: the ARMS' pads carry the load. Back arching at the stretch: ribs down, seat contact. Short arcs: overhead to ribs, the full sweep.
Breathing
Exhale pulling down, inhale on the stretch.
