Skip to content
Lever Pullover strength standards

What is a good Lever Pullover?

For a 180 lb male, an Intermediate Lever Pullover is about 99 lb (0.55x bodyweight). Advanced starts around 128 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Check My Level Estimate Your 1RM Methodology

Lever Pullover Standards by Bodyweight

Estimates from the FitnessVolt standards model, scaled from the Bench Press table by a fixed ratio of 0.45. Updated March 29, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 24 38 56 78 102
120 28 44 63 86 111
130 33 49 69 94 120
140 37 54 76 101 128
150 42 60 82 108 136
160 46 65 88 115 144
170 50 70 94 122 151
180 54 75 99 128 158
190 59 80 105 134 165
200 63 84 111 140 172
210 67 89 116 146 179
220 70 93 121 152 185
230 74 98 126 158 191
240 78 102 131 163 197
250 81 106 135 168 203
260 86 110 140 174 209
270 89 114 145 179 214
280 92 118 149 184 220
290 96 122 153 189 225
300 99 126 158 193 230
310 103 130 162 198 235

The Lever Pullover standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Lever Pullover Standards by Age

How the Lever Pullover standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

Age Beginner Novice Intermediate Advanced Elite
15 40 59 83 112 143
20 45 68 95 128 163
25 46 69 98 131 167
30 46 69 98 131 167
35 46 69 98 131 167
40 46 69 98 131 167
45 44 66 93 124 159
50 41 62 87 117 149
55 38 57 81 108 138
60 35 52 73 99 126
65 32 47 66 89 114
70 28 42 59 80 102
75 25 38 53 72 91
80 23 34 48 64 81
85 20 30 43 57 73
90 18 27 38 52 66

The Lever Pullover standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Lever Pullover Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 99 lbs (0.55x bodyweight) on the Lever Pullover is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

of 100
Help improve accuracy for everyone
Share your result
Thanks for contributing! lifters have shared their data for this exercise.
to track your progress over time.

What the Lever Pullover Strength Levels Mean

Beginner

You are building the mind-muscle connection for the Lever Pullover, learning to initiate the pull with your back rather than your arms, and developing basic grip strength.

Novice

You can perform the Lever Pullover with proper scapular retraction and a controlled range of motion. You are progressively overloading and building back thickness and lat width.

Intermediate

Your Lever Pullover shows strong back engagement with minimal momentum. You use RPE to regulate pulling intensity and train strategically to balance horizontal and vertical pull volume.

Advanced

You have built substantial back development through the Lever Pullover with refined technique and heavy loads. Your grip is no longer a limiting factor, and you manage rowing and pulling fatigue across training blocks.

Elite

Your Lever Pullover strength is exceptional. You can handle loads that most lifters cannot move with strict form, and your back development reflects years of high-volume, periodized pulling work.

How to Progress Your Lever Pullover

Tier-specific training recommendations to move your Lever Pullover to the next level.

Beginner → Novice Building Your Foundation
  • Train the Lever Pullover 2x per week, focusing on initiating the pull from your back, not your arms.
  • Use linear progression with strict form - no swinging or excessive body English.
  • Pause briefly at peak contraction to build the mind-muscle connection.
  • Develop grip strength in parallel to avoid it becoming a bottleneck.
Track progress with the one rep max calculator →
Novice → Intermediate Structured Progression
  • Add a pull variation (different grip width, underhand, or single-arm) for balanced development.
  • Increase pulling volume to 10-15 sets per week across all back movements.
  • Program the Lever Pullover at RPE 7-8, saving RPE 9 work for top sets only.
  • Balance horizontal pulls (rows) with vertical pulls (pulldowns/pull-ups).
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • Run 4-6 week blocks with progressive overload on the Lever Pullover.
  • Use RPE 8-9 for heavy sets with calculated backoff work at RPE 6-7.
  • Add controlled eccentrics and paused reps to break through plateaus.
  • Total back volume of 15-22 sets per week, distributed across pull patterns.
Program your backoff sets →
Advanced → Elite Mastery
  • Maximize the Lever Pullover through advanced intensity techniques and precise volume management.
  • Use periodized blocks with planned overreaching and supercompensation phases.
  • Refine execution: squeeze at contraction, controlled stretch, zero momentum.
  • Your back development should reflect years of disciplined, high-volume pulling.
View RPE-to-percentage chart →

How to Perform Lever Pullover

Lever Pullover demonstration
Primary Muscles lats
Equipment lever
Difficulty Intermediate
Type Compound
["Adjust the seat and handles of the leverage machine to a comfortable position.","Sit on the machine with your back against the pad and grasp the handles with an overhand grip.","Keep your arms slightly bent and your core engaged.","Slowly pull the handles towards your chest, squeezing your lats.","Pause for a moment at the peak contraction, then slowly return to the starting position.","Repeat for the desired number of repetitions."]

Read the complete Lever Pullover guide on FitnessVolt →

Where Do These Lever Pullover Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Lever Pullover table is the Bench Press table scaled by a fixed FitnessVolt ratio of 0.45 (confidence: low). It is a set of targets, not a measured population. There is no competition or gym dataset for the Lever Pullover itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

Frequently Asked Questions

A "good" Lever Pullover depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the Lever Pullover after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
They are estimates from the FitnessVolt strength standards model. The Lever Pullover table is the Bench Press table scaled by a fixed FitnessVolt ratio of 0.45 (confidence: low). It is a set of targets, not a measured population.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

Related Exercise Standards

Related Calculators

One Rep Max Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE
Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.