Machine Pullover

Sit in the pullover machine with your back against the pad and your upper arms hooked over the rotating handles or pressing the elbow pads. Keep your torso firm and pull the handles down and forward in an arc by contracting your lats, bringing your elbows toward your torso. Squeeze hard at the bottom of the movement. Let the weight raise your arms back overhead under control until you feel a stretch through the lats. The fixed path makes it easy to isolate the lats without involving the biceps much.