Alternating Lever Pullover

Lever Alternating Pullover

Positioning:
1. Adjust the seat height on the lever pullover machine to ensure that the padded arm rests are aligned with your chest level.
2. Sit on the machine with your back against the support pad.
3. Grasp the handles with both hands. Your arms should be extended above your chest, palms facing down or inwards.
4. Ensure your feet are flat on the ground and your knees are securely positioned against the machine.

Movement Instructions:
1. Begin by pulling down one handle while keeping the other arm extended. This movement should initiate from your shoulders, engaging your lats and core.
2. As you pull the handle down, focus on keeping your elbows slightly bent and your shoulders retracted.
3. Pull the handle down until your upper arm is parallel to your torso. Do not overextend; maintain control throughout the movement.
4. Hold for a moment at the bottom of the movement to maximize muscle engagement.
5. Slowly return to the starting position, allowing your arm to extend back up with control.
6. After completing the desired repetitions on one side, switch to the other arm and repeat the movement.
7. Ensure to maintain a steady and controlled pace throughout the exercise, focusing on your form over the weight.

Tips for Beginners:
- Start with light resistance to focus on mastering your form.
- Avoid arching your back; keep your core engaged to support your spine.
- Breathe out as you pull down and inhale as you return to the starting position.
- If you feel any discomfort, stop the exercise and reassess your form or take a break.