Wider grip movements may give you more room to do this than narrower grip exercises. 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.ĭuring vertical pulling movements (where the weight is traveling in a straight up and down movement pattern), you should aim to drive the elbows straight down while keeping as upright as possible. Prioritize the latissimus dorsi (lats) as much as possible.Ī 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.Target similar muscle groups to the lat pulldown.What Makes A Good Lat Pulldown Alternative?Ī good replacement for a lat pulldown needs to achieve one or both of the following: If you don’t have a lat pulldown machine and you’re working out at home, you can perform the exercise with resistance bands. There are many variations of lat pulldowns, so you can easily find one that suits your needs and preferences. It also targets your biceps and grip strength due to the pulling action required to pull the bar down. It’s a compound exercise that activates and strengthens the lat muscles, traps, rear delts, and rhomboids all at once. Lat pulldowns are one of the most effective exercises for building muscle and strength in your upper back. 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. The 14 best lat pulldown alternatives are:Įach alternative to the lat pulldown exercise comes from various machines, dumbbells, cables, bands, and at-home variations. 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. However, if you have had them in your program for a while, then they have gotten boring, or your progress is stalling. The lat pulldown is one of my favorite machines to train my back.
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