Pull-up
Keeps: Vertical pull for lats
Changes: Bodyweight replaces a cable stack
Lats
Bodyweight3 × 8–12
Lat Pulldown Alternatives
The pull-up is the closest alternative because it is the same overhead pull with your bodyweight; without a bar, a one-arm dumbbell row and a dumbbell pullover together cover your lats.
Same overhead pull
A pull-up bar is all you need.
On a cable station
These keep a cable's steady tension without the pulldown seat.
Straight-arm Pulldown
Different movement
Keeps: Lats
Changes: Arms stay straight; little biceps work
Lats
CableHigh pulleyBar or rope3 × 10–15
How to
- Attach a straight bar to a high pulley and hold it with an overhand grip about shoulder-width apart, arms extended.
- Step back, hinge slightly forward at the hips and keep a slight bend in your elbows.
- Sweep the bar down in an arc until it reaches your thighs.
- Let it rise slowly back to about head height.
Single-arm Cable Row
Different movement
Keeps: Lats
Changes: Horizontal row replaces the overhead pull
Lats · Upper Back
CableChest heightHandles3 × 8–12 per side
How to
- Set a pulley at about chest height and attach a handle.
- Stand facing the machine in a staggered stance and hold the handle in one hand, arm straight.
- Pull the handle to the side of your ribs, elbow close to your body.
- Reach your arm forward slowly until it is straight again.
- Finish all reps, then switch sides.
With dumbbells
Rows and pullovers train your lats with just dumbbells and a bench.
Dumbbell Row
Different movement
Keeps: Lats
Changes: Horizontal row replaces the overhead pull
Lats · Upper Back
DumbbellFlat bench3 × 8–12 per side
Dumbbell Pullover
Different movement
Keeps: Lat stretch overhead
Changes: Chest works most
Chest
DumbbellFlat bench3 × 10–15
How to choose
If you can do 6 or more pull-ups, use them; otherwise pick a cable or dumbbell option and keep one vertical-pull exercise when a station is free.
- Pull-up: Vertical pulling
- Straight-arm Pulldown: Lats on a cable, no seat
- Single-arm Cable Row: Lats on a cable, no seat
- Dumbbell Row: Lats with dumbbells
- Dumbbell Pullover: Lats with dumbbells
FAQ
Is a pull-up better than a lat pulldown?
Neither is better: they are the same movement, and the pulldown lets you pick a weight lighter than your bodyweight.
How do I train lats at home without a pull-up bar?
Do one-arm dumbbell rows and dumbbell pullovers; together they train your lats from two directions.