Pullover Machine (Chest Target)

Starting Position

1. Sit on the machine, pressing your back against the backrest and placing your feet firmly on the floor.

2. Grasp the handles with both hands and raise your arms above your head or behind you.

3. Keep your elbows slightly bent and fixed in position, ready to start.

Proper Form

1. Keep your elbow angle and lower the handle in a large circle in front of your body.

2. When the handle gets close to your chest, feel the contraction in your chest and pause for a moment.

3. Slowly raise your arms back up towards your head to return to the starting position.

4. Throughout the movement, focus on the stimulation in your chest and sides instead of your shoulders.

Breathing Technique

Exhale when pulling the handle towards your body, and inhale when returning to the starting position.