PULLOVERS
- MACHINE
CORRECT FORM
| 1) Sitting,
place the backside of your elbows on the pads of the
machine.
Reach back and touch the bar overhead.
Keep your back straight and flat up
against the back of the seat. |
|
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| 2)
Pull downward from the overhead position with your arms.
Try to relax
your arm muscles as much as possible and just let your
upper back muscles do the work.
You should
bend strictly at your shoulders. |
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| 3)
Continue until your arms are at your sides.
4) Slowly
return by turning at the shoulders and allowing your
arms to rise overhead.
5) Exhale
as you pull the bar downward, inhale as you raise it
back up. |
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MUSCLES
USED
SAFETY
CONSIDERATIONS/PRECAUTIONS
Machine pullovers
are significantly safer than free-weight
pullovers and negate the need for a spotter.
First, be sure to protect your lower back. Do
not arch your back as your arms rise overhead. If you need to,
prop your legs up on a stool to prevent this from happening.
Second,
try not to let your arms drift back too far. Doing so can cause
some shoulder impingement problems, especially when under weight
in this manner.
EFFECTIVENESS
The machine pullover
can be a nice addition to an overall program. It is different from
the free-weight pullover exercises primarily in that the triceps muscles
can relax a bit. More emphasis is therefore placed on the latissimus
dorsi (lats) making this a much better back exercise than
the free weight pullovers.
Both exercises
have a place in weight training. Overall, the machine pullover provides
as much carryover to sports, especially because you do it in a sitting
position. This is an unusual circumstance where the machine is
actually more useful than the free-weight version.
Not only is it
more functional for sports training, but it also a much safer alternative.
HELPFUL WITH TRAINING FOR
Bodybuilding, Tennis,
Racquetball, Football,, Martial arts, Boxing, Wrestling. |
