If you’re like me then sometimes you may get to the gym later than you expected, and all the lat pulldowns are taken. So what are you going to do? Skip back day?
No way! Instead, you need to know what exercises you can do instead of the lat pulldown.
So make sure you read this article all the way to the end because you’re about to learn 7 incredible lat pulldown alternatives you can use to build a wider back if the pulldown machine is taken.
Table of Contents
1. Pull ups
Pull ups are great for building your lats, scapula, traps, and your rear delts. Plus, you look like a total boss as you lift yourself through the air!
Most gyms have a heavy-duty pull-up bar or assisted pull-up machine to do these, but if you want tackle this move at home, you can use a doorway pull-up bar.
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- Grab the bar shoulder width apart.
- Pull your shoulders down and back to engage your scapula (you should feel a squeeze in you traps and lats).
- Pull yourself up with your elbows to make sure you’re engaging your lats.
- Squeeze your lats at the top.
- Control your weight down.
- Repeat.
2. Dual Pulley Pulldowns
This exercise is like your normal pulldowns, but there’s a bigger focus on isolating your lats. For this exercise you’ll need a dual pulley machine with single hand grips. This’ll be targeting your lats and scapula.
- Set the dual pulleys high enough so that you’ll get a vertical contraction on your lats.
- Grab both single hand grips and get in the middle of them.
- Get on the floor and retract your scapula.
- Pull with your elbow down into your lats.
- Squeeze your lats.
- Control the weight back up.
- Repeat.
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3. Incline Dumbbell Row
This exercise is like a back row with more stability because you’ll be able to brace more easily. For this move, you’ll need is two dumbells and an adjustable bench.
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This’ll be hitting your lats and traps. With this workout you can use more weight than you’d usually use on a normal row because you’re braced against a bench.
- Set the adjustable bench to then incline bench press variation.
- Lay your chest and abs into the bench.
- Tighten your abs.
- Retract your scapula.
- Pull the weight up with your elbows.
- Squeeze.
4. Single Arm Bench Row
The single arm bench row is the brother of the incline bench row, so like the previous exercise you’ll need a flat bench and a single dumbell. If all the benches are taken you could also work off the rack.
This exercise hits your lats and traps. Start at a lightweight to make sure you’re forming a mind muscle connection and performing the exercise correctly.
- Put your left knee and left hand on the bench with enough room apart that you feel stable with weight.
- Put your right foot down and back where you feel most balanced.
- Press most of your weight into the hand on the bench and the rest on the knee.
- Brace your core and retract your scapula.
- Hold the weight with your right hand.
- Pull it towards you upper abdomen/lower chest (or wherever you feel the most lat activation) with your elbow.
- Squeeze at the top.
- Repeat for the other side.
5. Face Pull
Face pulls are a great isolation exercise that you’ll find in almost any reliable muscle-building program since they hit your lats, rear delts, and middle and lower traps. For this exercise you need a tricep pushdown rope attached to a tall single pulley.
If you’re at home, you can use a resistance band attached to a doorway pull-up bar.
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- Grab the rope or band as though you’re doing a tricep pushdown.
- Back up about two steps from the pulley and get on your knees.
- Retract your scapula.
- Pull the rope out and towards your face as though you want your eyes to meet the middle.
- Squeeze.
- Repeat.
6. Pullovers
Pullovers are great a great alternative to the lat pulldown because they do a great job of hitting your lats and scapula. They also induce a nice stretch and performing high reps should give you a decent pump.
Note: The best bar to use is a long lat pulldown bar (or a broom handle in a resistance band) since it allows for more variation. Make sure that the pulley is high enough to emphasize the lats (it should be about as high as a tricep pushdown pulley or a lat pulldown pulley).
- Grab the bar.
- Brace your core and retract your scapula.
- Take about four and a half steps back (depends on your height)
- Press your hip back as though you’re doing a romanian deadlift.
- Lean forward till you feel a stretch in your lats.
- Pull down with your hands (you want to make a crescent moon towards your hips with your hands).
- Squeeze.
- Repeat.
7. Straight Arm Scapula Pulldown
The straight arm scapula pulldown is like a Frankenstein combination of a pullover and a lat pulldown so it does a good job of working your lats, scapula, and upper traps.
Similar to pullovers, you’ll need a long handle and pulley system found in a typical commercial gym (or a resistance band, a broom handle, and pull-up bar at home).
- Sit at the lat pulldown pulley (or in a chair if at home).
- Grab the bar with a shoulder width grip and retract your scapula.
- Lean back back so that your chest is pointed toward the ceiling.
- Pull the down with your elbows and squeeze at the bottom.
- Push the bar forward parallel to your chest and hold (you’ll know you’re doing it right if you feel it in your lats and scapula).
- Pull the weight back to your chest.
- Control the weight back up.
- Repeat.
FAQ
What is the best lat exercise?
The “best” lat exercise is subjective since depending on your anatomy, muscle insertions, and other variables, one exercise might benefit someone better than others. Generally, exercises that recreate the adduction movement like lat pulldowns and pull-ups have excellent lat activation.
Should I do lat pulldowns?
You don’t have to specifically do lat pulldowns to build your lats… but you should do SOMETHING to build them. Whether that’s using the lat pulldown or some other exercise in our list is up to you.
Can you do a lat pulldown with dumbbells?
No, you can’t really do a “dumbbell version” of the lat pulldown (unless you recreate the motion while standing on your head – not advised). Instead, the next best thing is to perform some sort of dumbbell row like the bench supported row or kroc row that does a comparable job of working your lats.
Is the lat pulldown the same as a pull-up?
No, lat pulldowns differ from pull-ups by the incremental resistance they allow you to apply to the movement. Lat pulldowns are generally easier for noobs because they take less effort (and less muscular development) to perform compared to even one pull-up.
What’s better: lat pulldowns or pull-ups?
Lat pulldowns are better for complete noobs because they’re easier to perform, but they don’t work as many support muscles as pull-ups. On the other hand, pull-ups are considered “the king” of upper body exercises since you can do them anywhere with a pull-up bar, but they’re difficult to do with strict form. That’s why it’s a good idea to start with pulldowns and eventually add pull-ups into your weekly routine.
How do you do a lat pulldown with a band?
First you need to attach your band(s) to something up high like the top of a door (using an anchor) or a pull-up bar. Next, grab the band(s), take a couple steps away until the bands are slightly stretched, and kneel down with one knee on the floor. Bending at the waist, lean your upper body forward so your back is in the same line as the band(s) and pull through your elbows until your hands pass the middle of your head. Return your hands back to starting position above your head.
Lat Pulldown Alternatives
- Pull-Ups (biceps brachii)
- Dual Pulley Pulldowns (triceps brachii)
- Incline Dumbbell Rows (trapezius + biceps brachii)
- Single Arm Bench Rows (trapezius + rhombois + teres major and minor)
- Face Pulldowns (posterior deltoids)
- Pullovers (pectoralis major and minor)
- Straight Arm Scapula Pulldowns (triceps)
There you have it, my top seven best lat pulldown alternatives. Add any one of these into your routine and you’re bound to make your lats wider and your back thicker.
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