Alternating Lever Pullover
Strengthen your back! Isolate and build your lats one side at a time with the Alternating Lever Pullover. Get a deeper range of motion.
The Alternating Lever Pullover is a compound exercise that mainly works the back and chest, with help from the traps and triceps. No equipment needed: it uses just your bodyweight.
Alternating Lever Pullover Muscles Worked
Primary
Lats (latissimus dorsi); Upper Chest (pectoralis major, clavicular head)
Secondary
Mid Traps (trapezius, middle fibers); Triceps (triceps brachii)
Alternating Lever Pullover Variations and Alternatives
How to do the Alternating Lever Pullover
Lever Alternating Pullover
Positioning:
Adjust the seat height on the lever pullover machine to ensure that the padded arm rests are aligned with your chest level.
Sit on the machine with your back against the support pad.
Grasp the handles with both hands. Your arms should be extended above your chest, palms facing down or inwards.
Ensure your feet are flat on the ground and your knees are securely positioned against the machine.
Movement Instructions:
Begin by pulling down one handle while keeping the other arm extended. This movement should initiate from your shoulders, engaging your lats and core.
As you pull the handle down, focus on keeping your elbows slightly bent and your shoulders retracted.
Pull the handle down until your upper arm is parallel to your torso. Do not overextend; maintain control throughout the movement.
Hold for a moment at the bottom of the movement to maximize muscle engagement.
Slowly return to the starting position, allowing your arm to extend back up with control.
After completing the desired repetitions on one side, switch to the other arm and repeat the movement.
Ensure to maintain a steady and controlled pace throughout the exercise, focusing on your form over the weight.
Tips for Beginners:
Start with light resistance to focus on mastering your form.
Avoid arching your back; keep your core engaged to support your spine.
Breathe out as you pull down and inhale as you return to the starting position.
If you feel any discomfort, stop the exercise and reassess your form or take a break.
Alternating Lever Pullover FAQs
What muscles does the Alternating Lever Pullover work?
The Alternating Lever Pullover mainly works the back and chest, with help from the traps and triceps. The main muscles are the latissimus dorsi and pectoralis major.
What equipment do you need for the Alternating Lever Pullover?
None. The Alternating Lever Pullover is a bodyweight exercise, so you can do it anywhere.
Is the Alternating Lever Pullover a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Alternating Lever Pullover go on?
It belongs on pull day in a push/pull/legs routine.
What are some Alternating Lever Pullover variations and alternatives?
Similar exercises include the Barbell Pullover with Bench Press, Barbell Pullover, Lever Cross Lat Pulldown and Lever Front Pulldown.
Training calculators
Work out the numbers behind your training before your next session.