Lever Pullover

Setup

1. 01Set the seat so the shoulder joints line up with the machine pivot.
2. 02Fasten the seat belt if fitted and press the back into the pad.
3. 03Place the elbows or upper arms on the pads and grip the bar lightly.
4. 04Start with the arms overhead in a comfortable stretch.

Execution

1. 01Drive the elbows down and forward in a wide arc toward the hips.
2. 02Keep the arms nearly straight and the ribs pulled down.
3. 03Squeeze the lats hard as the bar reaches the bottom.
4. 04Return the arc slowly to the overhead stretch position.

Checkpoints

• -The shoulder lines up with the pivot so the arc feels smooth.
• -The lower back stays on the pad instead of arching up.
• -Force comes from the upper arms driving down, not the hands pushing.
• -The overhead stretch is deep but pain free.

Common mistakes

• -Arching the back to fake a longer range.
• -Bending the elbows and turning it into a triceps pressdown.
• -Letting the weight yank the arms overhead at the turnaround.
• -Setting the seat height so the pivot misaligns with the shoulders.