How to do it
Pin your shoulder blades flat against the bench throughout the entire arc.
- 1
Lie on the leverage machine bench with your head near the lever.
- 2
Grasp the bar with both hands using a shoulder-width grip.
- 3
Keep your arms straight and pull the lever over your head and down towards your hips.
- 4
Slowly return the bar to the starting position while maintaining straight arms.
- 5
Inhale as you return and exhale as you pull over.
- 6
Repeat for the desired number of repetitions.
Expert tip
Keep your arms straight and focus on moving through your shoulders to engage the lats and chest effectively.
Common mistakes
- ✕Bending the elbows during the pullover arc
- ✕Lifting the head off the bench
- ✕Letting the lever drop fast on return