PlanWorkouts

Exercise 2285 · REF 4U7iLb5

Lever Pullover exercise animation

Lever Pullover

Category
Back
Target
Lats

The lever pullover isolates the lats through shoulder extension rather than elbow flexion, training a very different part of the pulling chain than a row or pulldown does. It's one of the few common exercises that directly loads the lats through an overhead-to-side arc, which makes it a useful lat-width accessory.

How to Do the Lever Pullover

  1. Adjust the seat and handles of the leverage machine to a comfortable position.
  2. Sit on the machine with your back against the pad and grasp the handles with an overhand grip.
  3. Keep your arms slightly bent and your core engaged.
  4. Slowly pull the handles towards your chest, squeezing your lats.
  5. Pause for a moment at the peak contraction, then slowly return to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Lever Pullover primarily targets the Lats, with Triceps as the primary synergist muscle group, along with the Shoulders.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Lats Exercises

Back Pec Stretch Back Pec Stretch Body Weight · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Band Close-Grip Pulldown Band Close-Grip Pulldown Band · Lats Band Fixed Back Close Grip Pulldown Band Fixed Back Close Grip Pulldown Band · Lats Band Fixed Back Underhand Pulldown Band Fixed Back Underhand Pulldown Band · Lats Band Kneeling One Arm Pulldown Band Kneeling One Arm Pulldown Band · Lats

Equipment Alternatives

Don't have leverage machine? These target the same lats with different equipment.

Archer Pull Up Archer Pull Up Body Weight · Lats Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Barbell Bent Arm Pullover Barbell Bent Arm Pullover Barbell · Lats

FAQ

What muscles does the Lever Pullover work?
The Lever Pullover primarily targets the lats, with the triceps and shoulders assisting.
What equipment do I need for the Lever Pullover?
The Lever Pullover is done with a leverage machine.
What's a good alternative to the Lever Pullover?
If you don't have access to a leverage machine, the Archer Pull Up targets the same lats using body weight instead.