Lever Pullover
Back · Machine · Beginner
How to do it
- Adjust the seat so your shoulders line up with the machine pivot and secure your feet on the floor.
- Sit with your back against the pad and place your hands or elbows against the machine's handles or arm pads.
- Brace your torso and keep a small, fixed bend at the elbows.
- Drive the lever down in an arc toward your hips by extending at the shoulders and contracting your lats.
- Pause without letting your shoulders roll forward, then return the lever slowly until you feel a comfortable lat stretch.
- Repeat for the desired number of repetitions.
Muscles worked
Primary: Lats
Secondary: Triceps, Shoulders
Is your Lever Pullover good?
Enter your bodyweight to compare against Buffro's nine strength ranks. The source is Buffro's exercise-specific standards, not a generic chart copied across every movement.
| Buffro rank | Estimated 1RM |
|---|---|
| Beginner | 13 kg |
| Novice | 20 kg |
| Intermediate | 27 kg |
| Advanced | 36 kg |
| Expert | 45 kg |
| Veteran | 57 kg |
| Elite | 69 kg |
| Master | 82 kg |
| Apex | 95 kg |
These are estimated one-rep-max targets for adults under 40, scaled to bodyweight. Enter the total external load recorded in Buffro. They are training benchmarks, not medical or safety limits.
The table uses the same nine tiers as the Buffro app for Lever Pullover.
Sets and reps
Use an easy load and stop well before failure while you learn the movement.
Finish most sets with 1-3 good reps still available.
Use strict form and progress the load only after the top of the rep range is clean.
Common mistakes
- Chasing reps after your position changes. End the set when you can no longer repeat the movement with control.
- Shortening the range as fatigue builds. Use the largest pain-free range that keeps tension on your lats.
- Turning the set into a speed contest. Pause briefly in the hardest position, then control the return instead of dropping into the next rep.
Lever Pullover FAQ
What muscles does the Lever Pullover work?
The primary target is lats. It also involves triceps, shoulders while you keep the movement controlled.
How many sets and reps should I do for the Lever Pullover?
Start with 3 sets in a repeatable range. Use 6-12 reps for most compound work or 10-15 for smaller isolation work, then add load after you can complete every rep cleanly.
How should I read the Lever Pullover strength standards?
Compare estimated one-rep max, not the weight from an arbitrary rep count. Buffro scales the published target to your bodyweight and sex.
