Step by step instructions, muscle activation and variants for the Lever Alternating Pullover (plate loaded).
The Lever Alternating Pullover is a plate-loaded machine exercise that targets the lats through a wide arc of motion. Arms alternate in a pullover pattern — one arm sweeps from overhead to the hip while the other returns — allowing a greater stretch and sustained muscle tension throughout the set.
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The Lever Alternating Pullover (plate loaded) is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.