Lever Pullover (Plate)
Expert Advice
Keep your arms straight and focus on moving through your shoulders to engage the lats and chest effectively.
How-to-do Steps
- Lie on the leverage machine bench with your head near the lever.
- Grasp the bar with both hands using a shoulder-width grip.
- Keep your arms straight and pull the lever over your head and down towards your hips.
- Slowly return the bar to the starting position while maintaining straight arms.
- Inhale as you return and exhale as you pull over.
- Repeat for the desired number of repetitions.
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Muscles Worked
Lever Pullover (Plate) primarily targets the Chest, with Strength mechanics using Leverage Machine. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Chest60%
Secondary
Shoulders15%
Lats15%
Triceps10%
Equipment
Leverage Machine
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Lever Pullover (Plate) work?
Lever Pullover (Plate) primarily targets the Chest. Secondary muscles involved include Shoulders, Lats, Triceps. It is classified as a Strength exercise performed with Leverage Machine.
How many sets and reps should I do for Lever Pullover (Plate)?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Lever Pullover (Plate) suitable for beginners?
Lever Pullover (Plate) is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
