The lat pulldown is one of my favorite machines to train my back.
However, if you have had them in your program for a while, your program may be stalling. Or it may just be getting boring.
Whether you are no longer making progress at a gym without a lat pulldown or are stuck training at home, there are many great lat pulldown substitutes for you.
The 14 best lat pulldown alternatives are:
- High Row Machine
- Lat Pullover Machine
- Narrow Grip Row Machine
- Single Arm Dumbbell Row
- Dumbbell Pullover
- Barbell Row
- Single Arm Pulldown
- Straight Arm Pulldown
- Cable Row
- Banded Pulldown
- Banded Straight Arm Pulldown
- Pull Up
- Eccentric Pull Up
- Inverted Row
Each alternative to the lat pulldown exercise comes from various machines, dumbbells, cables, bands, and at-home variations.
In this article, I will discuss what makes a good lat pulldown alternative, how to perform each of these movements, and share some tips on how to make them more effective in your program.
Table of Contents
Why Are Lat Pulldowns Good?
Lat pulldowns are one of the most effective exercises for building muscle and strength in your upper back. It's a compound exercise that activates and strengthens the lat muscles, traps, rear delts, and rhomboids all at once. It also targets your biceps and grip strength due to the pulling action required to pull the bar down.
The Downside of Lat Pulldowns
The biggest drawback to the lat pulldown is needing the bulky piece of equipment. They are expensive to purchase and take up a lot of space in the gym. So, especially if you have a home gym setup, a lat pulldown might not be the best choice. Luckily for you, there are plenty of alternatives to lat pulldowns.
There are many variations of lat pulldowns, so you can easily find one that suits your needs and preferences. If you don't have a lat pulldown machine and you're working out at home, you can perform the exercise with resistance bands.
What Makes A Good Lat Pulldown Alternative?
A good replacement for a lat pulldown needs to achieve one or both of the following:
- Target similar muscle groups to the lat pulldown
- Prioritize the latissimus dorsi (lats) as much as possible.
Muscles Used In The Lat Pulldown
The pulldown can be used to target the:
- Latissimus Dorsi
- Rhomboids
- Trapezius
- Biceps
A good exercise alternative will primarily target the lats or be able to prioritize the lats more through execution and technique changes compared to other back muscles, which is what I’ll discuss next.
Lat Prioritization
There are two types of “pulling movements” that can prioritize the lats to a greater extent: (1) vertical pulling movements and (2) horizontal pulling movements.
During vertical pulling movements (where the weight travels in a straight up and down movement pattern), you should aim to drive the elbows straight down while keeping as upright as possible.
Wider grip movements may give you more room to do this than narrower grip exercises.
With horizontal pulling movements (where the weight is traveling parallel to the floor), you want to use a narrower grip and row with your arms close to your side, not pulling beyond the midline on your torso.
Drive the elbows down and back rather than trying to row the bar.
By performing pulling exercises this way, you increase the pool of exercises you can use to train the lats, and, therefore, substitute for lat pulldowns.
Related Article: Interested in getting the most out of your back training? Read our article Are Rows & Pull-Ups Enough For Back And Biceps?
Reasons to Choose a Lat Pulldown Alternative
Lat pulldowns aren't always suitable because they require some form of equipment, whether it's a machine, free weights, or resistance bands. If you're working out at home, you must choose a lat pulldown alternative that requires little to no equipment.
The lat pulldown also requires a high level of skill, and it can be difficult for some beginners to get it right the first time. Even once you perfect your form, you might struggle to keep your shoulders retracted and depressed to fully activate your lats.
As a result, you might end up overactivating your lats and reduce the exercise's effectiveness. But an alternative to the lat pulldown can help ensure you get the workout you're seeking.
14 Best Alternatives for Lat Pulldown With Machines
1. High Row Machine
While the high row machine can be a great mid and upper-back exercise, tweaking your performance becomes a fantastic lat exercise that can replace lat pulldowns.
How To Do It
- Set the seat at a height that allows a full range of motion.
- Grip the handle with a supinated (palms facing up) grip.
- Pull the bar down to the midline of the torso by driving the elbows back and down.
- Keep the torso stationary throughout and tension through the lats.
Muscles Worked
- Lats
- Rhomboids
- Trapezius
- Biceps
- Forearms
Pro Tip
Use straps to minimize the tension throughout your forearms and biceps. This helps me keep the focus on my lats rather than curling the load towards me.
Programming Recommendations
| GOAL | SETS | REPS | NOTES |
|---|---|---|---|
| Build Muscle | 3-4 sets | 12-15 reps | Keep your shoulder blades pinned down and back. |
| Increase Strength | 4 sets | 12, 10, 8, 6 reps | Increase the weight as the reps decrease. |
Why do a palms up grip? Here’s a thorough breakdown: Close vs Wide Grip Lat Pulldowns: Which Is Better?
2. Lat Pullover Machine
If your gym has one of these machines, I recommend using it as a substitute for the cable lat pulldown exercise.
This machine completely removes the forearms from the movement and allows you to focus on pulling through the elbows to target the lats. It’s a fantastic front lat pulldown alternative.
How To Do It
- Set the seat and elbow pad heights to suit your build – you want your elbows to come up towards your eye-line.
- Use the seatbelt to help hold you still throughout each rep.
- Push the elbows down against the pads until you reach the midline of your torso.
- Control the eccentric (upward) phase of the movement.
Muscles Worked
- Lats
- Rhomboids
- Trapezius
Pro Tip
Keep the abs and core engaged throughout to maintain the position of the torso – almost like an ab crunch.
This way, you’ll work through a consistent range of motion rather than extending the upper back or cheating the movement by using the momentum of your torso moving forward on the way down.
Programming Recommendations
| GOAL | SETS | REPS | NOTES |
|---|---|---|---|
| Build Muscle | 3-4 sets | 10-12 reps | Reach overhead as far as you can each rep - get that nice stretch in your lats. |
| Increase Strength | 4 sets | 12, 10, 8, 6 reps | Increase the weight as the reps decrease. |
3. Narrow Grip Row Machine
While any narrow grip row machine can be used, I personally love a chest-supported row as a close grip pulldown alternative.
These keep me stable and consistent with my torso position, making it far easier to focus on executing the movement to target my lats. The more lat engagement, the more specific it will be to a lat pulldown exercise.
How To Do It
- Pick a machine or attachment with a grip shoulder width apart or narrower – a neutral or underhand grip is preferable.
- Set the chest support against your lower chest or set up with a vertical or slightly forward torso lean.
- Pull the elbows back and down as close to your side as you can – almost dragging your elbows against you.
- Stop in line with your torso and slowly keep control of the eccentric.
Muscles Worked
- Lats
- Rhomboids
- Trapezius
- Biceps
- Forearms
Pro Tip
Rowing movements, like the bent-over barbell row or dumbbell row, typically target the rhomboids and trapezius more. As such, it can take a couple of sets to figure out your ideal execution to target the lats. They also improve your grip strength.
Try setting the seat higher on the machine you use to help reinforce pulling your elbows narrower and lower than usual.
Programming Recommendations
| GOAL | SETS | REPS | NOTES |
|---|---|---|---|
| Build Muscle | 3-4 sets | 12-15 reps | Allow a stretch at the top of the movement, then drive your elbows back. |
| Increase Strength | 4 sets | 12, 10, 8, 5-6 reps | Increase the weight as the reps decrease. |
Related Article: The Most Effective Pull-Up Warm Up (Science Backed)
Best Alternative for Lateral Pulldown With Dumbbells and Barbells
4. Single Arm Dumbbell Row
The single arm dumbbell row is a staple lat pulldown dumbbell alternative in many training programs. Still, with a tweak to execution to target your lats more, you can make them an effective alternative to the lat pulldown.
How To Do It
- Support yourself with the opposite arm on a box, bench or rack, and use a dumbbell slightly lighter than you usually would.
- Start with the rowing arm fully extended out in front of you.
- Pull the elbow back and close to your body until you reach the midline – almost as if you are swinging the dumbbell backward. I like to think about pulling my “hand to the hip”
- Control the eccentric and fully extend before starting the next rep.
Muscles Worked
- Lats
- Rhomboids
- Trapezius
- Biceps
- Forearms
Pro Tip
These typically suit lower reps due to tendencies to cheat reps and return to a more traditional rowing execution as the reps go on.
If you feel the load shifting to your mid or upper back, you should drop the reps or drop the load.
Of course, targeting your mid or upper back with this movement is okay, but not if you want to use it as a substitute for lat pulldowns.
Programming Recommendations
| GOAL | SETS | REPS | NOTES |
|---|---|---|---|
| Build Muscle | 3-4 sets | 10-12 reps/per arm | Control the dumbbell as you lower it down. Allow a little stretch at the bottom. |
| Increase Strength | 4 sets | 12, 10, 8, 6 reps/per arm | Increase the weight as the reps decrease. |
Related Article: Lat Exercises With Dumbbells (With Pictures)
5. Dumbbell Pullover
A pullover is a great lat pulldown alternative with dumbbells that also works the chest and improves shoulder mobility. And while a pullover machine is ideal, dumbbell pullovers are great for those without access to that equipment.
Many lifters find pullovers easier to perform, too, due to being unrestricted to the range of motion the machines allow.
How To Do It
- Lie flat on your back on a bench, with your head towards the end of the bench.
- Hold a single dumbbell above your chest with extended hands and arms.
- Slowly lower the dumbbell back over your head keeping your arms straight.
- Control the weight downwards until your arms are straight above your head or until your mobility no longer allows it.
- Pull the weight back up over your chest.
Muscles Worked
- Lats
- Rhomboids
- Trapezius
Pro Tip
If you struggle to feel your lats with dumbbell pullovers, try to limit the top-end range of motion.
Rather than bringing the dumbbell back over your chest, stop when it is over your neck or chin.
As lat pulldowns do, this will help keep constant tension in the lats.
Also, if you’re feeling this movement in your triceps, it’s because you’re bending your arms. Remember, keep your arms straight through the execution of this movement.
Programming Recommendations
| GOAL | SETS | REPS | NOTES |
|---|---|---|---|
| Build Muscle | 3-4 sets | 10-12 reps | Keep your arms straight and reach as far overhead as you can each rep. |
| Increase Strength | 4 sets | 12, 10, 8, 6 reps | Increase the weight as the reps decrease. |
6. Barbell Row
The barbell row is one of the best lat pulldown alternatives that you can do in the gym or at home. You can adjust your form and grip to suit your needs and target the upper back muscles from different angles.
How To Do It
- Load the barbell accordingly. Using an overhand grip just wider than shoulder-width apart, deadlift the bar up to a standing position.
- Lean forward to a 45-degree angle, leaving your arms and the bar hanging down in front of you.
- Contract your lats and squeeze your shoulder blades together to pull the bar up to your torso.
- Lower the bar back down under control and repeat.
Muscles Worked
- Lats
- Rhomboids
- Trapezius
- Biceps
- Forearms
Pro Tip
Keep your elbows close to your body throughout the sets to increase lat activation and enhance the effectiveness of the exercise.
Programming Recommendations
| GOAL | SETS | REPS | NOTES |
|---|---|---|---|
| Build Muscle | 3-4 sets | 10-12 reps | Try this with an underhand grip and see which grip you feel is working your lats more. Use that one. |
| Increase Strength | 4 sets | 12, 10, 8, 6 reps | Increase the weight as the reps decrease. |
Best Lat Pulldown Alternatives With Cables
7. Single Arm Pulldown
Single-arm cable pulldown is one of the easiest and best replacements for a lat pulldown.
The position of these naturally forces you to pull vertically and prevents you from cheating rep to rep or shifting load to the rest of your back. The load is kept in your lats, which is exactly where you want to feel this exercise.
How To Do It
- Set a single handle at the top of a cable machine.
- Hold the handle and sit with your back to the machine.
- Pull your elbow straight down, keeping the arm close to your side.
- Control the load back up until your arm is fully extended
- Alternate arms and repeat.
Muscles Worked
- Lats
- Rhomboids
- Trapezius
- Biceps
- Forearms
Pro Tip
Given that these are very hard to cheat, I recommend performing this for higher-intensity sets closer to failure, drop sets, or minimizing rest periods.
Programming Recommendations
| GOAL | SETS | REPS | NOTES |
|---|---|---|---|
| Build Muscle | 3-4 sets | 12-15 reps/per arm | Allow a stretch at the top of the movement. |
| Increase Strength | 4 sets | 12, 10, 8, 6 reps/per arm | Increase the weight as the reps decrease. |
Related Article: Best Cable Back Workouts And Exercises For Muscle Mass
8. Straight Arm Pulldown
The cable version of the straight arm pulldown offers the best parts of the machine pullover and dumbbell pullover.
You get the machine's constant tension and more natural feeling, but the freedom of the dumbbell options.
How To Do It
- Use a straight bar or rope attachment at the top of a cable stack – the bar keeps you more consistent, but the rope allows more freedom of movement.
- Take 2-3 steps back from the cable stack and lean forward by 45 degrees.
- Keeping your arms straight, pull the bar/rope down towards your thighs.
- From here, slowly control the load back up as far as your mobility allows.
Muscles Worked
- Lats
- Rhomboids
- Trapezius
Pro Tip
Keep your torso angle consistent – this keeps you pulling through the same range of motion each rep, helps keep tension in your lats, and stops you from trying to cheat the movement.
Programming Recommendations
| GOAL | SETS | REPS | NOTES |
|---|---|---|---|
| Build Muscle | 3-4 sets | 12-15 reps | Keep your arms straight and take a 2-3 second tempo as your arms come up. |
| Increase Strength | 4 sets | 15, 12, 10, 8 reps | Increase the weight as the reps decrease. |
Need a straight bar for this exercise? We got you! Here are the Best Lat Pulldown Bars For Your Home Gym
9. Cable Row
These are a fantastic alternative to the lat pull down as you can tweak the setup and execution to help target the lats most, by using my points below.
How To Do It
- Attach a narrow grip attachment to the cable, either an underhand or neutral grip.
- Sit or stand in front of the cable stack, leaning your torso slightly forward.
- Pull your elbows back and down, keeping them tight to your sides, until they reach the midline of the torso. The lower your elbows are to the body, the more your lats will be engaged.
- Control the eccentric back to full extension of the arms.
Muscles Worked
- Lats
- Rhomboids
- Trapezius
- Biceps
- Forearms
Pro Tip
Drop sets are a great option with these cable exercises to add intensity and volume to a workout. You can perform 8 reps with a load that gets you close to failure, followed by a 20-30% load drop and repping another 5-8 reps.
This is especially helpful for stronger individuals who may use the full-weight stack on certain cable machines.
You can also perform the cable row with an underhand grip.
Programming Recommendations
| GOAL | SETS | REPS | NOTES |
|---|---|---|---|
| Build Muscle | 3-4 sets | 12-15 reps | Keep your elbows low to prioritize lat engagement. |
| Increase Strength | 4 sets | 15, 12, 10, 8 reps | Increase the weight as the reps decrease. |
Related Article: Close vs Wide Grip Lat Pulldown: Which Is Better?
Best Lat Pulldown Alternatives With Bands
10. Banded Pulldown
A quick and easy replacement for a traditional lat pulldown machine is a banded pulldown, which you perform using resistance bands.
These are a good option for those with minimal equipment that still need to manage to do multiple sets of body weight pull ups or chin ups.
How To Do It
- Hook a band around a rack, pull up bar, or any other stable elevated structure. Trial different bands to find the right tension.
- Sit below the band hold and underhand grip – this may suit unilateral use due to the limited loading.
- Drive your elbow straight down by your side until it is in line with your torso.
- Hold the peak contraction before controlling the band back to the start position.
Muscles Worked
- Lats
- Rhomboids
- Trapezius
Pro Tip
Due to bands offering limited load these often require intensity methods to make them more effective.
Try incorporating drop sets, AMRAP (as many reps as possible) sets, or sets to failure.
Programming Recommendations
| GOAL | SETS | REPS | NOTES |
|---|---|---|---|
| Build Muscle | 3-4 sets | Until failure | Control the band as your arm extends back out. |
| Increase Strength | 4 sets | Until failure | It’s hard to build strength with a banded exercise. Rep these out. |
11. Banded Straight Arm Pulldown
Straight arm pulldowns often work better for those that find the bands too light for a standard pulldown.
How To Do It
- Hook the band around a pull up bar, rack, or any other stable structure.
- Hold the band with a neutral grip about shoulder width apart and step back 2-3 steps.
- Lean forward 45 degrees and pull the bar/rope down towards your thighs while keeping your arms straight.
- From here slowly control the load back up as far as your mobility allows.
Muscles Worked
- Lats
- Rhomboids
- Trapezius
- Biceps
- Forearms
Pro Tip
If you only have one band available, you can perform a drop set with these by starting further away from the hook point and moving closer to reduce the tension set to set.
Programming Recommendations
| GOAL | SETS | REPS | NOTES |
|---|---|---|---|
| Build Muscle | 3-4 sets | Until failure | Keep your arms straight and actively engage your lats. |
| Increase Strength | 4 sets | Until failure | It’s hard to build strength with a banded exercise. Rep these out. |
Best Lat Pulldown Alternatives At Home
12. Pull Ups
Pull ups are one of those exercises I always find myself returning to and are a great option for home training if you’re looking for an alternative for wide grip lat pulldowns.
How To Do It
- Using a rack, pull up bar, or even a stable railing, take a wide grip (around 1.5x shoulder width) to increase lat activation.
- Pull yourself vertically upwards to keep your arms aligned with your torso, squeezing your shoulder blades together.
- Stop pulling upwards when you feel you need to start leaning backward – this might mean only pulling to your eye line rather than a full range of motion.
- Lower yourself back to full arm extension, and keep control of the movement throughout.
Muscles Worked
- Lats
- Rhomboids
- Trapezius
- Biceps
- Forearms
Pro Tip
You can easily add weight to these when needed by filling a backpack with anything available, using a dip belt and attaching weight, or wearing a weighted vest.
Alternatively, you can increase intensity by performing AMRAP sets or reducing rest periods.
Programming Recommendations
| GOAL | SETS | REPS | NOTES |
|---|---|---|---|
| Build Muscle | 3-4 sets | Until failure | Add a weight vest or hold a dumbbell with your legs. |
| Increase Strength | 4 sets | 3-4 reps | Add a weight vest or hold a dumbbell with your legs. |
Pull ups can also help your deadlift, read our article Do Pull Ups Help Deadlifts? (Yes, Here’s How) to find out how.
13. Eccentric Pull Ups
For those that cannot do multiple reps or sets of pull ups, eccentric training, where you’re only focused on lowering yourself, is the best way to build up and improve your back size and strength at home.
How To Do It
- Using a rack, pull up bar, or even a stable railing, take a wide grip (around 1.5x shoulder width)
- Use a box or step to get yourself up to the movement's top.
- From this top position, lower yourself down for 3-5 seconds each rep until your arms are fully extended.
- Push these close to failure and slow down eccentrics even further if you can towards the end of a session.
Muscles Worked
- Lats
- Rhomboids
- Trapezius
- Biceps
- Forearms
Pro Tip
If you can manage to do 3-5 pull ups, even just for 1-2 sets, start with those and then follow up with these.
Gradually increase the number of full reps you are doing and reduce the eccentric sets.
Programming Recommendations
| GOAL | SETS | REPS | NOTES |
|---|---|---|---|
| Build Muscle | 3-4 sets | 5 reps | Lower yourself AS SLOWLY as you can. |
| Increase Strength | 4 sets | 3-5 reps | Add a weight vest or hold a dumbbell with your legs. |
Can't feel your lats in the pull-up? Check out my article on How To Activate Your Lats More In The Pull-Up.
14. Inverted Rows
Rowing movements at home are very limited, but inverted rows only need something to hang from – check out my article on suspension strap alternatives to get some ideas. They are another great wide-grip lat pulldown alternative.
How To Do It
- You need a low hanging railing or to suspend something (a broomstick, pipe, anything stable enough to hold you on) between boxes, chairs or anything else about hip height.
- Start sitting on the floor underneath the bar with your feet out in front of you.
- Take an underhand grip just wider than shoulder-width apart.
- Straighten your legs and torso so you are hanging from the bar – almost like an upside-down plank position.
- Row yourself towards the bar by pulling your elbows back, keeping them close to your sides, and squeezing your shoulder blades together.
- Control the eccentric phase back down to full arm extension.
Muscles Worked
- Lats
- Rhomboids
- Trapezius
- Biceps
- Forearms
Pro Tip
Elevate your feet to make these more challenging, or you can add load by sitting weight (backpacks filled with tins are an easy option) on your lap.
Programming Recommendations
| GOAL | SETS | REPS | NOTES |
|---|---|---|---|
| Build Muscle | 3-4 sets | Until failure | Pull yourself all the way to the bar each rep. |
| Increase Strength | 4 sets | 8 reps | Wear a weight vest or put a plate on your chest. |
Sample Back Workout
Here’s a sample back workout utilizing the exercises I just discussed above. This is guaranteed to hit your lats and stimulate some growth!
- 4 Sets:
- Weighted Pull-Ups x 5, 5, 3, 3 (increase the weight if you can)
- Banded Straight Arm Pulldown to failure
- 3 Sets:
- Cable Row x 15, 12, 10 reps (increase the weight each set)
- 3 Sets:
- Single Arm Dumbbell Row x 8-10 reps per arm
- Dumbbell Pullover x 10 reps
- 3 Sets:
- Lat Pullover Machine x 12-15 reps (*last set to failure)
- High Row Machine x 12-15 reps (*last set to failure)
Other Upper Body Exercise Alternatives
- 11 Highly Effective Pendlay Row Alternatives (With Pictures)
- 13 Best T-Bar Row Alternatives (With Pictures)
- 13 Highly Effective Dip Alternatives (With Pictures)
- 7 Best Dumbbell Chest Fly Alternatives (With Pictures)
- 9 Best Overhead Press Alternatives (With Pictures)
- 9 Best Preacher Curl Alternatives (With Pictures)
- 12 Highly Effective Tricep Pressdown Alternatives (With Pictures)
- 10 Hammer Strength Row Alternatives (With Pictures)
- 15 Best Seated Row Alternatives (With Pictures)
- 11 Best Inverted Row Alternative (With Pictures)
- 8 Best Dumbbell Pullover Alternatives (With Pictures)
What To Read Next
Frequently Asked Questions
What Can I Use If I Don’t Have A Lat Pulldown Machine?
If you do not have access to a lat pulldown machine, use other vertical pulling machines or set up a vertical pull exercise using cables or bands. Those without access to any equipment could also perform pull ups or eccentric pull ups.
Can You Do A Lat Pulldown With Dumbbells?
You cannot do a lat pulldown with dumbbells. However, you can perform a dumbbell pullover or single-arm dumbbell row, both effective lat exercise alternatives.
How Do You Do A Lat Pulldown At Home?
You must have bands to recreate a lat pulldown setup at home. However, pull ups, eccentric pull ups, or inverted rows all target the same muscle groups and similar movement patterns making them a great lat pull down alternative.
How Do You Simulate a Lat Pulldown With Free Weights?
Yes, it is possible to simulate a lat pulldown using free weights. The best barbell and dumbbell alternatives to the lat pulldown are barbell rows, dumbbell rows, and the dumbbell pullover. Make sure to use a full range of motion during each lat pulldown alternative to stimulate a high level of lat activation.
Can I Replace Lat Pulldowns With Pull Ups?
Pull-ups are a great lap pulldown replacement when you don’t have any equipment. They target the muscles in the upper back and biceps just like the lat pulldown, enabling you to get a deep stretch in your lats during each rep.
Can You Do Lat Pulldowns With Resistance Bands?
Yes, you can do a resistance band lat pulldown variation. Although you won’t be able to load a resistance band lat pulldown as heavily as a machine or dumbbell variation, it’s still an effective exercise to build and strengthen your lats at home.
Conclusion
While a lat pulldown machine is a nice piece of equipment to access, it can be bulky, especially in a home gym setup.
These 14 lat pulldown alternative exercises will target similar muscles to a traditional lat pulldown – the latissimus dorsi, rhomboids, traps, and biceps and will stimulate similar levels of muscle growth.
If you can’t access a full commercial gym, simple exercises like Pull-Ups, Inverted Rows, or the Banded Pull Downs will be great lat pulldown replacements.
If you’re unsure where to start, scroll back up, check out the sample workout I made for you, and get after it!
About The Author
Jacob Wymer is a powerlifting coach and PhD Candidate in Biomechanics and Strength and Conditioning, researching the application of barbell velocity measurements to powerlifting. He is involved in powerlifting across the board, from athlete to meet director. Jacob runs his coaching services at EST Barbell. You can also connect with him on Instagram.
