Lever Pullover Exercise Instructions
Positioning:
1. Begin by adjusting the seat height so that when seated, your arms can comfortably reach the handles without straining.
2. Sit down on the machine and secure your feet under the footpads. Your back should be firmly against the backrest.
3. Grasp the handles with an overhand grip (palms facing down), keeping your arms extended in front of you.
Movement:
1. Start the movement by slowly pulling the handles down, keeping your elbows slightly bent. As you pull, engage your lats and core.
2. Continue to pull the handles, bringing them down towards your hips or lower back, feeling the stretch in your lats and chest.
3. Once you reach the bottom of the movement, pause for a moment at the full contraction.
4. Slowly return to the starting position by letting the handles rise back to the starting point while maintaining control over the weight.
5. Repeat for the desired number of repetitions, typically 8-12 for strength training.
Tips:
- Breathe out as you pull down and inhale as you return to the starting position.
- Focus on using your back muscles to perform the movement, rather than relying on your arms.
- Keep your head and neck in a neutral position throughout the exercise to avoid strain.
This exercise targets the muscles of the back and chest, helping to build strength and muscle definition.
