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16 Lat Pulldown Alternatives You Need to Try: How to Do Them All


The lat pulldown is one of the most popular exercises for working the back. It's often included in weightlifting programs and bodybuilding routines. However, if you're looking to change things up or are struggling with this exercise, we've got you covered. In this article, we'll go over 15 lat pulldown alternatives that you can try. We'll also provide instructions on how to perform each one. So, whether you're a beginner or an experienced lifter, there's something for everyone here!

Lad pulldown guy performing

Introduce the lat pulldown and its benefits

Lat pulldowns are a great exercise for developing latissimus dorsi, or lat, muscle definition. The latissimus dorsi is the largest muscle in the back, and lat pulldowns are an effective way to target this muscle group. When performed correctly, lat pulldowns can help to build strength and definition in the lats, creating a more muscular appearance. In addition, lat pulldowns can also help to improve posture and alleviate back pain. For these reasons, lat pulldowns are a popular exercise among bodybuilders and other strength athletes. If you're looking to add some definition to your back muscles, lat pulldowns are a great option.

chin up

Discuss the 15 alternatives to the lat pulldown

There are a number of lat pulldown alternatives that can help you achieve your fitness goals. If you're looking for an exercise that targets the latissimus dorsi, or lat, muscles, consider trying one of these exercises.

  • Single-Arm Row: One lat pulldown alternative is the single-arm row. This exercise can be performed with dumbbells or a resistance band. To do the single-arm row, start by placing your left hand on a bench and your right foot on the floor. Bend your knees and lean forward so that your back is parallel to the floor. From this position, row the dumbbell in your right hand up to your side, keeping your elbow close to your body. Return to the starting position and repeat with your left arm.
  • Chin-up: Another lat pulldown alternative is the chin-up. This exercise primarily targets the biceps, but it also works the lats. To do a chin-up, grip the bar with your palms facing toward you and your hands shoulder-width apart. Hang from the bar with your arms fully extended and your feet off the ground. From this position, pull yourself up until your chin clears the bar. Slowly lower yourself back to the starting position and repeat.
  • Weighted Chin-up: If you're looking for a more challenging lat pulldown alternative, try the weighted chin-up. This exercise is performed like a regular chin-up, but with the added resistance of a weight plate or dumbbell held between your feet. This exercise is more difficult than the chin-up and should only be attempted by experienced lifters.
  • Incline Dumbbell Row: Another lat pulldown alternative is the incline dumbbell row. This exercise targets the lats, as well as the biceps and shoulders. To do this exercise, set an incline bench to a 30-degree angle and lie face down on it. Hold a dumbbell in each hand with your arms extended straight below your shoulders. From this position, row the dumbbells up to your sides, keeping your elbows close to your body. Return to the starting position and repeat.
  • Seated Cable Row: The seated cable row is a great exercise for working the lats. It can be performed with a variety of different attachments, such as a V-bar, rope, or stirrup handle. To do the seated cable row, sit with your feet about hip-width apart and grab the attachment with your palms facing each other. lean back slightly and pull the attachment toward your chest, keeping your elbows close to your body. Pause briefly at the bottom of the movement and then slowly return to the starting position.
  • Dumbbell Row: The dumbbell row is another lat pulldown alternative that targets the lats, biceps, and shoulders. To do this exercise, stand with your feet hip-width apart and hold a dumbbell in each hand. Bend at your hips and lower your torso until it's nearly parallel to the floor. From this position, row the dumbbells up to your sides, keeping your elbows close to your body. Pause briefly at the bottom of the movement and then slowly return to the starting position.
  • T-bar Row: The T-bar row is a great exercise for targeting the lats. It can be performed with a barbell or two dumbbells. To do the T-bar row, set a barbell in a landmine holder or place two dumbbells on the floor parallel to each other. Step between the dumbbells and bend at your hips so that your torso is nearly parallel to the floor. Grip the bar with your palms facing down and row it toward your chest, keeping your elbows close to your body. Pause briefly at the bottom of the movement and then slowly return to the starting position.
  • Bent-Over Row: The bent-over row is another great exercise for targeting the lats. It can be performed with a barbell or dumbbells. To do the bent-over row, stand with your feet hip-width apart and bend at your hips so that your torso is parallel to the floor. Hold a barbell with your palms facing down or hold dumbbells with your arms extended straight below your shoulders. From this position, row the weight(s) up to your sides, keeping your elbows close to your body. Pause briefly at the bottom of the movement and then slowly return to the starting position.
  • One-Arm Row: The one-arm row is a great exercise for targeting the lats. It can be performed with a barbell or dumbbell. To do the one-arm row, stand with your feet hip-width apart and lean forward slightly so that your torso is parallel to the floor. Hold a barbell or dumbbell in your left hand with your arm extended straight below your shoulder. Row the weight up to your chest, keeping your elbow close to your body. Pause briefly at the bottom of the movement and then slowly return to the starting position. Repeat with the other arm.
  • Cable Seated Row: The cable seated row is a great exercise for targeting the lats. It can be performed with a variety of different attachments, such as a V-bar, rope, or stirrup handle. To do the cable seated row, sit with your feet about hip-width apart and grab the attachment with your palms facing each other. Lean back slightly and pull the attachment toward your chest, keeping your elbows close to your body. Pause briefly at the bottom of the movement and then slowly return to the starting position.
  • Dumbbell Pullover: The dumbbell pullover is a great exercise for targeting the lats. To do this exercise, lie on your back on a bench with a dumbbell in each hand. Hold the weights above your chest with your palms facing forward. From this position, slowly lower the weights behind your head until your upper arms are parallel to the floor. Pause briefly and then raise the weights back to the starting position.
  • Pronated Lat Pulldown: The pronated lat pulldown is a great exercise for targeting the lats. To do this exercise, sit with your feet about hip-width apart and grip the bar with your palms facing down. Lean back slightly and pull the bar down to your chest, keeping your elbows close to your body. Pause briefly at the bottom of the movement and then slowly return to the starting position.
  • Supinated Lat Pulldown: The supinated lat pulldown is a great exercise for targeting the lats. To do this exercise, sit with your feet about hip-width apart and grip the bar with your palms facing up. Lean back slightly and pull the bar down to your chest, keeping your elbows close to your body. Pause briefly at the bottom of the movement and then slowly return to the starting position.
  • Face Pull: The face pull is a great exercise for targeting the lats. To do this exercise, attach a rope to the high pulley of a cable station and face the weight stack. Grasp the rope with your palms facing each other and step back so that you are in position to perform a row. Pull the ropes toward your face, keeping your elbows close to your body. Pause briefly at the bottom of the movement and then slowly return to the starting position.
  • Band Pull-Apart: The band pull-apart is a great exercise for targeting the lats. To do this exercise, stand with feet hip-width apart and hold a band with your palms facing each other. Retract your shoulder blades and slowly pull the band apart, keeping your arms straight. Pause briefly at the bottom of the movement and then slowly return to the starting position.
  • Straight Arm Scapula Pulldowns: The straight arm scapula pulldown is a great exercise for targeting the lats. To do this exercise, attach a band to the high pulley of a cable station and face the weight stack. Grasp the band with your palms facing each other and step back so that you are in position to perform a row. Pull the ropes toward your face, keeping your elbows close to your body. Pause briefly at the bottom of the movement and then slowly return to the starting position.

one arm row

Pros and Cons of Doing Alternative Exercises

There are a variety of lat pulldown alternatives that can be done to target the latissimus dorsi muscle. Some of the most common lat pulldown alternatives include reverse-grip lat pulldowns, chin-ups, and lat pullovers. Each of these exercises has its own set of pros and cons that should be considered before choosing which exercise to do.

Reverse-grip lat pulldowns are a great alternative for those who want to focus on building bigger, stronger lats. However, this exercise can also be quite difficult to do correctly, and if not done properly, can lead to injury. Chin-ups are another great latissimus dorsi exercise, but they can also be tough on the elbows

girl doing lat pulldown

Final Thoughts

There are a variety of lat pulldown alternatives that can be done to target the latissimus dorsi muscle. Some of the most common lat pulldown alternatives include reverse-grip lat pulldowns, chin-ups, and lat pullovers. Each of these exercises has its own set of pros and cons that should be considered before choosing which exercise

Lat Pulldown Frequently Asked Questions

What Is The Best Late Exercise?

When it comes to lat training, there are a lot of different exercises that you can do. But which one is the best? Here, we'll take a look at some of the best lat exercises and what they can do for your body.

The first exercise we'll consider is the pull-up since all you need is minimal equipment. This is a great lat exercise because it really works all of the muscles in your back. It's also great for building strength and definition. If you're looking for the best lat exercise, then the pull-up is definitely worth considering.

Going to the gym then go with the lat pulldown of course with the dumbbell lat pullover coming in third on our list.

Is It Smart To Do Lat Pulldowns?

The lat pulldown is a great exercise for building strong back muscles. If you're thinking about whether or not you should add this exercise to your workout routine, the answer is most likely yes! Lat pulldowns target the latissimus dorsi, which is the largest muscle in the back. This muscle is responsible for pulling the arms down and back, so it's important for activities like rowing and swimming.Strengthening the lats can also help to improve posture and reduce back pain. So if you're looking to build a strong, healthy back, lat pulldowns are a great option.

Is There A Dumbbell Lat Pulldown Exercise?

Lat pulldowns are a great way to build upper body strength and add definition to your back and shoulders. However, you can't do a lat pulldown with dumbbells. Instead, you'll need to use a lat pulldown machine. This machine consists of a pulley system that attaches to a weight stack. You'll sit in the machine and grasp the handles, then pull the weights down towards your chest. By doing this exercise regularly, you'll be able to build strong, defined muscles.

If you are at home without a gym to go to get that dumbbell and adjustable bench out and do some dumbbell pullovers that do focus on the lats as well. You can also do these with a big exercise ball just be careful in terms of stability.

Tab Winner

We are fun loving family that lives on a small farm and tries to be healthy. We are not fitness fanatics we are just trying to keep things simple especially with how busy our lives are. We have a few horses, a few dogs, and a young daughter along with a big extended family. Follow us on our journey. I hope you enjoy the website. If you have any questions, feel free to contact us. Please check back for updates!

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