Back · Leverage Machine
Plate Loaded Lever Alternating Pullover
How to do the plate loaded lever alternating pullover, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Leverage Machine
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- VerticalPull
- Mechanic
- Isolation
How to do it
Sit in the plate-loaded pullover machine with your back against the pad and grab the handles overhead. Keeping a slight bend in your arms, pull one handle down in an arc toward your hips using your lat, then return it under control as the other side works. Alternate sides through the set.
- 1A strong lat contraction as you pull the handle down and back
- 2A stretch across the lat and chest at the top of each arc
- 3Even tension as one side resets while the other pulls
Common mistakes
- Bending the elbows to turn it into a pressdown
- Shrugging the shoulders up toward your ears
- Letting the handle snap back instead of controlling the return
Muscles worked
The plate loaded lever alternating pullover mainly works the lats, with the lower chest and mid chest assisting.
- LatsPrimary
- Lower ChestSupport
- Mid ChestSupport
- BicepsMinor
- TricepsMinor
- ForearmsMinor
- Mid TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
- Rear DeltsMinor
Kovo programs the plate loaded lever alternating pullover for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.