7 Best Lat Pulldown Alternatives (For a Wide Back)

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.

Muscles worked by the Lat Pulldown

You guessed it right. The primary target in the lat pull-down is the latissimus dorsi muscles, or the “lats” for short.

However, some other muscles that get worked or work with the lats in this exercise include:

• Pectoralis major
• Lower and middle trapezius
• Brachialis
• Brachioradialis
• Teres major
• Rhomboids
• Flexors of the wrist and hand
• Biceps brachii
• Infraspinatus
• Abdominals

You should know that a slight change in how you grip the bar can reduce or increase emphasis on different muscle groups.

Anatomy and Function of the Lats 

The lats are a big, broad muscle that cover a lot of area on your back. They have multiple attachment points and functions including helping to spread your arms out wide while standing or stretching at an angle from head-to-toe!

Anatomy

Origins: We have four points of origin in the lats. The first is the iliac attachment found at the top of the iliac crest. Towards the upper back, there are the costal and vertebral origins. The costal origin starts from the bottom three ribs. Meanwhile, the vertebral origin is connected to the spinous process that runs through the bottom part of the neck to the top of the ribs. Lastly, we have the scapular origin found at the bottom tip of the scapular.

Insertion: The lats have only one insertion point, despite having multiple origin points. The lat insertion is at the intertubercular groove of the humerus. 

Functions

You now know a thing or two about your lat anatomy. Let’s discuss the functions. Generally, when muscles contract, they bring the insertions toward the origins, and the same goes for the lats. Contraction of the lats results in our upper arms’ extension, adduction, and medial rotation. 

Here are some more insights into the terms mentioned above:

• Adduction means moving the arm towards your body’s midline, which is reasonable as the lat origins are located at the torso’s center.
• Shoulder extensions are movements to lower the arms from a flexed position. For example, moving the arms from overhead to your sides with the shoulders extending behind you. 
• Contraction allows the lats to bring your upper arms toward the base.
• Medial rotation means the internal rotation of the shoulders, which lets them move around the chest. Also, the lats insert by moving under the arm and not around. So if you shorten the lats, the upper arm rotates inwards.

Lat Pulldown Pros and Cons

I know that you’re reading this because you’re looking for an alternative to the classic lat pulldown, but let me state the case as to why this exercise is so beneficial in the first place.

3 Lat Pulldown Pros

1. The lat pull-down is a compound exercise that works several muscles at once, from your upper back to the forearms, biceps, and core.
2.  Lat pull-downs may be a slightly less efficient alternative to pull-ups if you lack a pull-up bar or are a newbie.
3.  Lat pull-downs will benefit athletes in sports that require a similar pulling motion, like ice skating and skiing.

1 Major Lat Pulldown Con

The major drawback of the lat pulldown is that it requires the lat pulldown machine, which you probably don’t have at home. Additionally, they’re expensive as heck.

That being said, let’s move on to the reason you’re here…

9 Best Lat Pulldown Alternatives For a Wide Back

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.

How To Do It

• 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.

How To Do It

• 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.

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.

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.

How To Do It

• Set the adjustable bench to the 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.

How To Do It

• 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.

How To Do It

• 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).

How To Do It

• 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).

How To Do It

• 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 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.

Lat Pull Down Alternatives FAQ

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.

What are the best lat pulldown alternatives?

Pull-ups may be the best of all the lat pulldown alternatives. The pull-up exercise engages the back muscles to a greater extent compared with the lat pulldown. Other effective alternatives include dual pulley pulldowns, pullovers, and the incline dumbbell row.

How do you do a lat pulldown without a lat pulldown machine?

You may not need a lat pulldown machine as alternative exercises can target the same muscles. Some include pull-ups, face pulls, straight arm scapula pulldown, and pullovers.

Lat Pulldown Alternatives

• Pull-Ups (biceps brachii)
• Dual Pulley Pulldowns (triceps brachii)
• Incline Dumbbell Rows (trapezius + biceps brachii)
• Single Arm Bench Rows (trapezius + rhomboid + 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.