Exercise guide · Beginner · Compound

Lever Pullover: How to Do It & Muscles Worked

The lever pullover is a machine-based exercise targeting the latissimus dorsi (lats) and also engaging the triceps and shoulders. It is performed by sitting on a leverage machine, grasping the handles, and pulling them towards the chest in a controlled motion.

Primary muscles
Lats
Secondary muscles
Triceps , Shoulders
Equipment
Leverage Machine
Level · type
Beginner · Compound
Demonstration of the lever pullover
Front view: muscles worked by the lever pullover. Primary: lats. Secondary: triceps and shoulders.
Back view: muscles worked by the lever pullover. Primary: lats. Secondary: triceps and shoulders.
Primary Secondary

How to do the lever pullover

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

Sets, reps and programming

Suggested sets, reps and rest for the lever pullover by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Lever Pullover alternatives

More exercises that train the lats as their main target:

More lats exercises

See the best lat exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.