10 Best Lat Pulldown Alternatives
- egedirichard
- Feb 14
- 6 min read
The lat pulldown is a popular exercise for developing the muscles in the upper back and arm. So having a lat pulldown machine shouldn’t stop you from exercising. In fact, there are wide options available for you to choose in order to get the best fitness physique you need.
There’s no need trying multiple options or roaming around the internet for the best lat pulldown alternatives, this article has done all the work for you!
All you need to do is read through and get yourself an amazing lat pulldown exercise you need for your workout routine! Let’s get working!!
Table of Contents
10 Best Lat Pulldown Alternatives
1. Pull-Ups
This exercise involves gripping a bar with both hands and pulling yourself up towards the bar. This exercise targets the lats, biceps, and shoulders, and can be done with just bodyweight or with added resistance.
Why it's on the list: Pull-ups are a challenging exercise that can help improve overall upper body strength and power.
How to do a Pull-Up Exercise:
Grab a pull-up bar with your palms, facing away from using an overhand grip.
Hang from the bar with your arms extended.
Engage your core, and pull yourself up until your chin is above the bar.
Lower yourself back down under control.
Make sure to keep your shoulders down and body in a straight line throughout the movement.
You can modify this exercise by using a band to assist with the movement.
2. Chin-Ups
Chin-ups are another effective lat pulldown alternative that targets the lats, biceps, and shoulders. This exercise involves gripping the bar with your palms facing towards you and pulling yourself up towards the bar. Chin-ups can be done with just bodyweight or with added resistance.
Why it's on the list: Chin-ups are a user-friendly exercise that can help improve overall upper body strength and power.
How to do a Chin-Up Exercise:
Grab a bar with your palms, facing towards you using an underhand grip.
Hang from the bar with your arms fully extended.
Engage your core, and pull yourself up until your chin is above the bar.
Lower yourself back down under control.
You can make this exercise easier by using a band to assist with the movement or harder by adding weight with dumbbell between your feet.
3. Bent-over Barbell Rows
Bent-over barbell rows are a compound exercise that targets the lats, biceps, and shoulders, as well as the core and lower back. This exercise involves bending over at the hips with a barbell and pulling it up towards your chest in a rowing motion.
Why it's on the list: Bent-over barbell rows are an effective way to build overall upper body strength and power.
How to do a Bent over Barbell Rows Exercise:
Hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
Hinge forward at the hips, keeping your back flat and your core engaged.
Pull the barbell up towards your chest, keeping your elbows close to your sides.
Squeeze your back muscles at the top of the movement, then lower the barbell back down under control.
4. Seated Cable Rows
Seated cable rows are a classic exercise that targets the lats, biceps, and shoulders. This exercise involves sitting on a bench and pulling a cable towards your chest in a rowing motion.
Why it's on the list: Seated cable rows are a user-friendly exercise that can help improve overall upper body strength and power.
How to do a Seated Cables Rows Exercise:
Sit down on the machine with your knees slightly bent and feet flat on the platforms.
Grasp the handles with an overhand grip, keeping your arms straight.
Pull the handles towards your chest, leading with your elbows.
Squeeze your back muscles at the top of the movement, then slowly return to the starting position.
Make sure to keep your core engaged and back straight throughout the movement.
5. Wide Grip Pull-Ups
Wide grip pull-ups are a variation of the pull-up that targets the lats, biceps, and shoulders. This exercise involves gripping the bar with your hands wider than shoulder-width apart and pulling yourself up towards the bar.
Why it's on the list: Wide grip pull-ups are an effective way to target the lats and improve overall upper body strength and power.
How to do a Wide Grip Pull-Up Exercise:
Grab a pull-up bar with a wide overhand grip.
Keep your arms straight and core engaged.
Pull yourself up until your chin is above the bar.
Pause at the top for a moment, then lower yourself back down slowly.
Make sure to keep your shoulders down and body in a straight line throughout the movement.
6. Inverted Rows
Inverted rows are a beginner-friendly lat pulldown alternative that can be done with just a bar or a set of rings. This exercise involves lying under the bar or rings and pulling your chest up towards the bar in a rowing motion. Inverted rows target the lats, biceps, and shoulders, and can be done in multiple variations to target different muscles.
Why it's on the list: Inverted rows are an excellent way to build the strength and confidence needed to perform full lat pulldowns.
How to do an Inverted Row Exercise:
Place a barbell in a squat rack, on find a bar or ledge that’s about waist height.
Lie on your back underneath the bar, with your feet flat on the floor.
Grab the bar with an overhead grip, with your arms fully extended.
Keeping your core tight, pull yourself up until your chest touches the bar.
Pause at the top, then lower yourself back down slowly.
7. Close Grip Pull-Ups
Close grip pull-ups are a variation of the pull-up that targets the lats, biceps, and shoulders. This exercise involves gripping the bar with your hands close together and pulling yourself up towards the bar. Close grip pull-ups can be done with just bodyweight or with added resistance.
Why it's on the list: Close grip pull-ups are an effective way to target the lats and improve overall upper body strength and power.
How to do a Close Grip Pull-Up Exercise:
Grab a pull-up bar with an underhand grip, with your hands about shoulder-width apart.
Hang from the bar with your arms fully extended.
Pull yourself up until your chin is above the bar.
Pause at the top for a moment, then lower yourself back down.
8. Dumbbell Rows
Dumbbell rows are a great lat pulldown alternative that targets the lats, biceps, and shoulders. This exercise involves holding a dumbbell with one hand and pulling it up towards your chest in a rowing motion. Dumbbell rows can be done in multiple variations to target different muscles.
Why it's on the list: Dumbbell rows are a user-friendly exercise that can help improve overall upper body strength and power.
How to do a Dumbbell Row Exercise:
Hold a dumbbell in each hand, with your palms facing each other.
Hinge forward at the hips, keeping your back straight.
Bend your knees slightly, and let your arms hang down below the shoulders.
Pull the dumbbells up towards your chest, keeping your elbows close to your sides.
Pause at the top, then lower the weights back down slowly.
Keep your core engaged and don’t let your lower back round.
9. Kneeling High Pulley Rows
Kneeling high pulley rows are a unique lat pulldown alternative that can be done with a cable machine or a resistance band. This exercise involves kneeling down and pulling the cable or band towards your chest in a rowing motion. Kneeling high pulley rows target the lats, biceps, and shoulders, and can be done in multiple variations to target different muscles.
Why it's on the list: Kneeling high pulley rows are an effective exercise that can help improve overall upper body strength and power.
How to do a Kneeling High Pulley Row Exercise:
Kneel down in front of a high pulley machine, with the cable attachment in your right hand.
Hinge forward from your hips, keeping your back straight and core engaged.
Pull the cable up towards your chest, squeezing your shoulder blade.
Pause at the top, then slowly lower the weight back down.
Repeat for the desired number of reps, then switch sides.
10. Resistance Band Lat Pulldowns
Resistance band lat pulldowns are a low-impact lat pulldown alternative that can be done with just a resistance band. This exercise involves standing on the band and pulling it down towards your chest in a rowing motion. Resistance band lat pulldowns target the lats, biceps, and shoulders, and can be done in multiple variations to target different muscles.
Why it's on the list: Resistance band lat pulldowns are an excellent option for individuals looking to build upper body strength and power without putting excessive strain on their joints.
How to do a Resistance Band Lat Pulldown Exercise:
Attach a resistance band to a secure anchor point, like a door frame or squat rack.
Stand facing away from the anchor point, holding the band with both hands.
With your arms extended, step away from the anchor point until there’s tension in the band.
Pull the band towards your chest, leading with your elbows.
Pause at the bottom of the movement, then slowly return to the starting position.
Conclusion
The best lat pulldown alternatives provide effective ways to target and strengthen your back muscles using a variety of exercises. By including these alternatives into your routine, you can continue to challenge your back muscles, improve your strength, and achieve a well-rounded physique. So, don't be afraid to mix things up and try out these alternatives to keep your back workouts exciting and effective!
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