Lever Pullover

latsbackleverage machine

Matutunan kung paano gawin ang Lever Pullover nang may tamang form at technique. Ang leverage machine exercise na ito ay pangunahing nagta-target sa iyong Lats, na may secondary emphasis sa Triceps, Shoulders.

Lever Pullover exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Lever Pullover

Sundin ang mga hakbang na ito para maisagawa ang Lever Pullover nang may tamang form:

  1. 1Ayusin ang upuan at mga hawakan ng leverage machine sa komportableng posisyon.
  2. 2Umupo sa machine na ang likod ay nakasuporta sa pad at hawakan ang mga handle nang may overhand grip.
  3. 3Panatilihing bahagyang baluktot ang mga braso at naka-engage ang core.
  4. 4Dahan-dahang hilahin ang mga handle patungo sa iyong dibdib, pinipiga ang iyong lats.
  5. 5Sandali na huminto sa pinakamataas na punto, pagkatapos ay dahan-dahang bumalik sa simula.
  6. 6Ulitin para sa nais na bilang ng paulit-ulit.

Mga Muscles na Ginagamit sa Lever Pullover

Primary

lats

Secondary

tricepsshoulders

Exercise Details

Equipment
leverage machine
Body Part
back
Category
Main

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Lever Pullover?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Pull Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Back Day

Training Day Types:pullupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Lever Pullover?

Ang Lever Pullover ay pangunahing nagta-target sa iyong Lats. Ang mga secondary muscles na ginagamit ay kabilang ang Triceps, Shoulders. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong back.

Anong equipment ang kailangan ko para sa Lever Pullover?

Ang Lever Pullover ay nangangailangan ng leverage machine. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Lever Pullover nang may tamang form?

Simulan sa pamamagitan ng Ayusin ang upuan at mga hawakan ng leverage machine sa komportableng posisyon. Umupo sa machine na ang likod ay nakasuporta sa pad at hawakan ang mga handle nang may overhand grip. Panatilihing bahagyang baluktot ang mga braso at naka-engage ang core. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Lever Pullover?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

What are the best sets and reps for the Lever Pullover?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Lever Pullover best for?

The Lever Pullover fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Back Day). It is classified as a pull, upper movement.

I-track ang Lever Pullover sa Cora

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