Chest · Leverage Machine
Plate Loaded Lever Pullover
How to do the plate loaded lever pullover, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Leverage Machine
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Fly
- Mechanic
- Isolation
How to do it
Sit in the plate-loaded pullover machine and set the seat so your shoulders line up with the pivot. Grip the bar overhead with arms slightly bent, then pull it down in an arc toward your hips using your lats, and return slowly until you feel a stretch through the lats and chest.
- 1A deep stretch through the lats and chest at the top
- 2Lats and chest pulling the bar down in an arc
- 3Core braced and ribs down throughout
Common mistakes
- Letting the ribs flare or the back arch off the pad
- Locking the elbows or yanking past the stretch
- Shrugging the shoulders up toward the ears
Muscles worked
The plate loaded lever pullover mainly works the mid chest, with the upper chest, lower chest, and front delts assisting.
- Mid ChestPrimary
- Upper ChestSupport
- Lower ChestSupport
- Front DeltsSupport
- BicepsMinor
- ForearmsMinor
Kovo programs the plate loaded lever 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 chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.