13 Best Lat Pulldown Alternatives For Building Back Muscles

1. Pull-up (Best Wide Grip Lat Pulldown Alternative)

The pull-up has similar mechanics to the traditional lat pulldown and works your lats nearly as hard. Most people are actually stronger in the pull-up too, and the whole exercise gives you a brutal burn in your lats, biceps, forearms, abs and core. 

By using a pull-up frame, you'll have the closest match to lat pulldowns in terms of effectiveness. 

The only problem with pull-ups and chin-ups (next on the list) is the fact that you will have to work with your body weight, making it a challenging exercise. If you struggle with this, you might want to invest in a good resistance band to help you out. 

You can even use resistance bands to perform resistance band lat pulldowns; they're incredible. 

Overall, the pull up is one of my favorite vertical pulls that you can perform for your lats as it works you through a full range of motion. It's why I place it above all of the other lat exercises on this list, it's one of the best lat pulldown alternatives. 

If you don't have a pull-up bar or want to switch things up, there are pull up alternatives that offer similar benefits.

Benefits

How To Do

1. Stand under a pull up frame.
2. Reach up and grab the bar using an overhand shoulder width grip.
3. Let your body weight hang free, giving you a deep stretch in your lats. 
4. Pull your body upward towards the bar. 
5. Hold for a second and slowly return to the starting position. 
6. Repeat.

Related Article - Best T-Bar Row Alternatives

2. Chin-up (Best Close Grip Lat Pulldown Alternative)

The chin-up is one of those super exercises that works an incredible amount of different muscles (like lat pulldowns). You get a huge engagement in the spinal erectors and will put a massive pump on your lats, biceps, and core. 

Who doesn't love a good pump?

Chin-ups are generally EASIER to perform than pull-ups, so if you are struggling to complete the whole set of a pull-up workout, then you should consider trying chin-ups instead. 

They're a fantastic alternative to close grip lat pulldowns. AND, they're one of my favorite lat exercises to do during my workout.

Benefits

How to do it

1. Stand under a chin-up bar. 
2. Grab the bar using an underhand grip. 
3. Let your body hang. 
4. Pull your chest up to the bar and hold for a second. 
5. Slowly lower and repeat.

What Are The Benefits Of A Weighted Belt? 

As you become more competent in a bodyweight exercise, your body adapts.

After a certain point, it no longer needs to as your body is capable of performing the movement with ease. This means that specific exercise will no longer cause enough stress to your muscles to cause muscle growth. 

The last thing you want is to be working out and NOT seeing any gains. 

By using a weight belt you add external weight to your body, allowing you to continue with the progressive overload necessary for rapid muscle growth. 

Did somebody say BIG lats? 

If you don't have a full power rack or squat rack or a pull-up bar, these next exercises can be completed with just a simple, high-quality bench and either a barbell or some dumbbells. 

Related Article - Best Dip Belts For Weighted Exercises

3. Barbell Pull Over (Best Lat Pulldown Alternative For Home Gyms)

Looking for a simple alternative to lat pulldowns that's easy to perform at home? - The barbell lat pullover is the exercise for you. 

It primarily works your lats, but is also useful for developing your chest and shoulder stability; basically helping you develop a stronger upper body (sign me up). 

It's similar to the skull crusher, but you move your whole arm instead of flexing at the elbow, so you don't need much equipment or space for this movement. AND, it can be performed by most gym-goers. 

However, it might not be the best alternative for lat pulldowns if you have a shoulder injury. 

Benefits

how to do it

1. Set a bench to a flat position. 
2. Grab a barbell using a shoulder-width overhand grip. 
3. Hold the barbell over chest height with your arms straight.
4. Pull your shoulder blades into the bench.
5. Slowly lower behind your head keeping your elbows locked. 
6. Return to the starting position and repeat.

Related Article - Face Pull Substitutes

4. Bent-Over Barbell Row (Lat Pulldown Alternative Without A Machine)

The bent-over barbell row is a firm favorite for many lifters who want to improve the size and strength of their upper backs. And it's an excellent substitute for lat pulldowns and works your back more than  the T bar row.

This compound exercise also one of the best movements you can use to strengthen your grip and upper arm strength. With an emphasis on your hip hinge, holding this position under tension gives you a huge burn in your upper and lower back and allows you to completely overload your lats. 

The benefits of this exercise carryover deadlifts, pull-ups, and squats.  

It's the ideal alternative for lat pulldowns if you don't have room for a machine in your home gym. Barbell rows are a favorite of mine. 

Benefits 

How to do it 

1. Stand with a barbell in front of you with your toes under the bar. 
2. Hinge from the hips and keep your back straight. 
3. Grab the barbell with a shoulder width overhand grip (pronated grip). 
4. Lift the bar from the floor and keep your back in a neutral (straight) position. 
5. Draw the barbell to your stomach and squeeze your lats together. 
6. Slowly lower and repeat.

See Also - What Length Barbell Do I Need?

5. Seated Low Cable Row 

The seated low cable row is the perfect exercise to add to your routine if you want an exercise that works your entire back but also gives you an insane bicep pump at the same time.

I LOVE this exercises as you can overload your lats easily with a low risk of injury. It's similar to the bent over barbell row, but is less complex and better suited for beginners. It's one of the top lat pulldown alternatives around.

Although this alternative for lat pulldowns does require a machine, so it's NOT be suited for all home gym set ups. 

Benefits

how to do it 

1. Sit on a seated row machine. 
2. Place moderate weight on the weight stack.
3. Grab the handle with both hands. 
4. Adjust your legs so it creates tension in the cable (keep your knees slightly bent). 
5. Keep your back straight and pull the handle to your chest. 
6. Squeeze your lats and hold for 1-2 seconds.
7. Slowly return to the starting position. 
8. Repeat.

Related Article - 8 Best Cable Pullover Alternative Workouts

6. Dumbbell Pull-Over 

If you struggle with shoulder mobility or only have dumbbells knocking around, you can also do a dumbbell pullover.

The dumbbell pullover is similar to the barbell pullover mentioned before, but uses a dumbbell instead (who'd have thought?). 

As an free weights alternative for lat pulldowns, the dumbbell pullover is one of the easiest to perform. You don't need much equipment, all you need is:

• Bench Press
• A Dumbbell

I love performing dumbbell pullovers at the end of my workouts as it stretches completely stretches my lats (large range of motion) while giving me one hell of a PUMP. 

If you don't have the necessary equipment or simply want to try something different, you can try a dumbbell pullover alternative exercise.

Benefits

How to do it

1. Lie on a flat bench while holding a single dumbbell above your chest. 
2. Retract your shoulder blades into the bench. 
3. Keep your arms straight and lower the dumbbell over your head. 
4. Slowly return to the start and repeat.

7. Dumbbell Row (Lat Pulldown Dumbbell Alternative)

The single arm dumbbell row is different from the other lifts so far in a fundamental way. This free weights exercise isn't as hard on the lats as the other exercises, but it still works well. 

The tricky thing with the dumbbell row is getting the right form. By driving our elbows further back than normal and using a low rowing motion, you can target your lats with pinpoint accuracy.

Who needs lat pulldowns, right? 

When building a HUGE upper back, the hardest thing is staying committed to the same old boring exercises. 

Doing pull-ups and pull-overs gets tiring for even the most experienced lifter, even if they do build your latissimus dorsi muscles. 

However, the dumbbell row is the perfect exercise to throw in when you want to add some variety to your workout routine. 

Alternatively you can perform the incline dumbbell row using a bench and dumbbells. 

Benefits

how to do it

1. Set a bench flat and place a dumbbell to one side. 
2. Place your left hand on the upper bench (in line with your shoulder).
3. Put your left knee on the lower bench (in line with your hips). 
4. Grab the dumbbell with your right hand. 
5. Keep your back straight and pull the dumbbell to your hips. 
6. Slowly return to the start and repeat.

Related Article: Barbell Row Vs Dumbbell Row

8. Super Man 

The Superman is one of the most effective bodyweight exercises for DESTROYING your lower and upper back without weights. It's a fairly simple alternative to lat pulldowns. 

You can perform this movement pretty much anywhere such as:

• Home gyms
• Kitchen
• Living room
• Bedroom
• Office
• Hotel
• And more...

BEST OF ALL - You don't need any equipment. 

While it's not my favorite alternative lat pulldown exercise, it makes an excellent addition to any lat workout routine. 

Benefits

How to do it

1. Lie on your stomach.
2. Raise your hands above your head. 
3. Lift your hands and feet off the floor and hold. 
4. Slowly lower and repeat.

9. Plank Row 

The plank row is a great twist on the traditional plank. To do it correctly, you will need to start in the standard plank position. 

By holding the plank position, your lats are engaged (and pretty much your entire body) as they attempt to keep your stable. 

This is one of the BEST lat pulldown alternatives around if you don't have much equipment. Who needs a lat pulldown machine when you have this movement?

Benefits

How to do it

1. Assume the press up position with a dumbbell in one hand. 
2. Pull the dumbbell up to your hips, squeezing your lats together. 
3. Lower slowly and complete your set.
4. Switch arms and repeat.

Read More - Renegade Row Alternatives

10. Pushup 

"PUSH UPS FOR BACK???"

I know what you're thinking here, but hear me out. 

The OG of bodyweight exercises, pushups are incredible at building strength and mass in your triceps, shoulders, and upper back. 

Your lats act as an antagonist to your chest muscles, so while they aren't the primary muscle associated with pushups, they're still a great way to develop your upper back muscles. 

Overall, the push up is a good lat pulldown alternative. 

Benefits

how to do it

1. Assume the plank position. 
2. Ensure your hands are placed shoulder width apart and under your shoulders. 
3. Keep your body straight with your core engaged. 
4. Lower your body to the floor (without touching the floor). 
5. Squeeze each shoulder blade together as you lower yourself.
6. Pause at the bottom and push yourself back up. 
7. Repeat.

Read Also - Push Ups Vs Bench Press

11. Resistance Band Row 

The resistance band row is an excellent alternative to the lat pulldown exercise. 

The movement requires barely any room at all and can be performed pretty much anywhere. All you need is enough space for your body and a resistance band. 

As with the other rowing exercises, it works your lats, traps, rhomboids, rear delts, and biceps... Every area you need to develop for a strong upper back.

WARNING: Don't be fooled by the resistance band. It'll surprise you and will leave your lats with some serious DOMS. Trust me on this one. 

Benefits

• Doesn't require a lot of room.
• Great for all levels of experience.

how to do it

1. Hold the upper half of the resistance band in both hands. 
2. Place your feet inside the bottom half of the band. 
3. Hip hinge forward and keep your back straight. 
4. Pull the band up to your stomach/lower chest. 
5. Squeeze your lats together. 
6. Slowly lower and repeat.

Related Article: How Long Do Resistance Bands Last

12. Inverted Row

The inverted row is one of the best lat pulldown alternatives you can perform. 

It works your lats, biceps, and forearms, and could be argued that it works pretty much all other areas of your body too for stability. 

You can perform this exercise with an underhand or overhand grip, making it highly versatile. 

I often use this exercise to train my clients when they can't perform pull ups; it's an excellent strength builder.

To perform this exercise you'll need a barbell and squat rack OR a suspension trainer. While it doesn't require a lot of equipment, it might not be suitable for all home gyms, therefor, you can try out inverted row alternative exercises.

Benefits

• Perfect for developing pull up strength.
• You can regress and progress the movement. 

how to do it

1. Using a barbell or suspension trainer, set them to chest height. 
2. Use an overhand grip (shoulder width apart) and hold on the equipment. 
3. Straighten your body and lower yourself closer to the floor (so your body is on an angle). 
4. Pull your chest to the barbell or suspension trainer handles. 
5. Return to the starting position and repeat.

13. Straight Arm Pulldown

The straight arm pulldown primarily targets your lats while engaging secondary muscles such as your triceps, posterior deltoids, and core muscles. I like this exercise as it works your muscles through shoulder extension. 

It's an often overlooked exercise, but in my book the straight arm pulldown is a perfect alternative lat pulldown exercise. 

However, I must add that you'll need a cable machine to perform this lat pull down alternative. Although, you might be able to use a resistance band if you're savvy. 

This lat pulldown alternative provides a HUGE range of motion similar to the dumbbell pullovers. I'm a BIG fan of it. 

Benefits

• Doesn't require a lot of weight. 
• Uses a large range of motion. 

how to do it 

1. Set a cable machine to the highest setting. 
2. Place a rope handle or straight bar on to the cable. 
3. Facing the handle, grab the rope with both hands and walk back a few paces. 
4. Lean slightly forward, hinging from your hips and let your arms straighten above your head allowing a deep stretch in the lats.
5. Slightly bend your elbows. 
6. Pull the handles to your hips by pivoting from the shoulder (don't let your elbows move). 
7. Squeeze your lats and reverse the movement. 
8. Repeat.