Machine Pullover (Plate Loaded)

Instructions

1. Load the machine and adjust the seat so your upper arms rest on the elbow pads when reaching overhead.
2. Sit down, place your elbows on the pads, and grasp the handles for support.
3. Brace your abs, take a breath, and pull the bar downward by driving your elbows toward your sides as you exhale.
4. Squeeze your lats at the bottom of the movement.
5. Slowly let your arms rise back to the overhead start as you breathe in.