Lever Pullover (plate loaded) Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Leverage machine
- Body Part
- Back
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Deltoid Posterior, Latissimus Dorsi, Teres Major, Triceps Brachii
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Plate Loaded Pullover
How to: Lever Pullover (plate loaded)
- Adjust the lever machine to your height and sit down.
- Grip the handles with both hands firmly.
- Engage your core and slowly pull the lever back, keeping your elbows slightly bent.
- Squeeze at the top of the movement, and then lower it back to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Lifting too heavy which leads to improper form.
- Not engaging the core, leading to lower back strain.
- Allowing the elbows to flare out too much.
Modifications
- Use lighter weights if you're new to the exercise.
- Perform the motion from a seated position to reduce strain.
Tips
- Ensure your shoulder blades are retracted during the movement.
- Keep a steady motion, avoid jerking to prevent injury.
- Focus on using your chest muscles to control the weight.
Lever Pullover (plate loaded) Alternatives
Tags
chest
back
strength
machine
muscle building
intermediate