Weight Training Exercise Videos

Farmington Strength & Conditioning - Farmington Physical Education

Pullover - Nautilus

TECHNIQUE & IMPORTANT INFO:

 

1. Set the seat height, so that the shoulder is lined up with the machine’s axis of rotation.

2. Push the foot bar down in front to bring the arms pads up next to your head.

3. Place your elbows on the pads, push the bar down a little, and remove you feet from the bar.  All of the weight will now be on your arms.

4. Start by rotating up and overhead until you feel a stretch.

5. Then drive the elbows down and back, until the bar touches you across the legs or stomach.

6. Always move through the full range of motion, going all the way up and all the way down.

7. When finished, push the foot bar back down to catch the weight.  Remove your arms, and then slowly let the weight back down with your legs.

 

*IMPORTANT #1:  Be sure to keep your elbows on the arm pads, and focus on pushing with the elbows.  Do NOT grip the bar tightly with your hands and pull with your arms.

 

*IMPORTANT #2:  ALWAYS use the foot bar to get out of the machine at the end.  NEVER try to get out without using it.