Pullovers

• Place a dumbbell on a bench and then start with your upper back resting on a bench so that your body is perpendicular to the bench, feet flat on the floor.

• Take the dumbbell and hold it above you.

• Lower it as far as possible behind your head with your arms straight, dropping your hips at the same time, feeling the stretch in your chest

• Return back to the starting position.

This does basically the same thing as the previous exercise, except because you're using a machine you aren't working the stabilizer muscles,

• Make sure that the machine is set up properly for you before you use it.

• Start kneeling on the floor holding onto ropes attached to an overhead cable pulley with your arms overhead. Keeping your arms overhead, curl your body down towards the floor pulling with the lats.

• Continue this motion until your head nearly touches your thighs and your elbows touch the ground in front of you.

• Return to the starting position.

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