下拉机

A pullover performed on a machine to target the chest through a controlled arc movement, with assistance from the lats and triceps.

💡 Instructions:

• Sit on the machine with your back against the pad and feet flat on the floor.

• Grip the bar or handles overhead with arms slightly bent.

• Pull the bar in a controlled arc down toward your thighs, focusing on contracting your chest.

• Squeeze your chest at the bottom of the movement.

• Slowly return the bar to the starting position without locking out your elbows.

⚠️ Common mistakes:

• Bending the elbows excessively and turning it into a press.

• Using momentum instead of controlled movement.

• Not completing the full range of motion.

• Arching the lower back.