Machine Pullovers

Adjust the seat position so that your shoulders are at the level of the axis of rotation of the machine or just slightly below.
 
Place your elbows on the pads and grab the bar; your arms should be back as far as possible without any discomfort and keep a good arch in your back throughout the movement.
 
Avoid over-stretching at the beginning of the movement by utilizing the foot pedal to push the bar out farther.
 
Drive the weight up until you reach full extension.
 
Reverse the movement and return to the starting position.
 
The entire motion should be performed in a smooth, controlled manner that lasts about 3 seconds, with the downward movement no faster than the upward.