Take a deep breath. Stand with your feet hip-width apart and hold two dumbbells in each hand. The exercise will appear similar and require similar movements. 2. If you enjoyed the close grip lat pulldown, check out these back exercises to improve your upper body training: Chin Up. Lat pull-down alternatives are great because you are forcing each side of your body to w. Attach a V-bar attachment to a lat pulldown or cable pulley machine. Close Grip Lat Pulldown Alternatives 1) Incline Dumbbell Rows 2) Chin-ups 3) Barbell Bent Over Rows Related Guides Difference Between Close and Wide Grip Lat Pulldown The key difference between close and wide grip lat pulldowns is the grip used. Banded Straight Arm pulldown Method Begin by setting a bench to a 45-degree angle This is a perfect alternative to close grip lat pulldown basically because it assumes a similar movement. A wide grip pullup is a perfect substitute for a wide grip lat pulldown because it's essentially the same movement. Begin by grasping the bar with your palms facing you, and your hands spaced shoulder-width apart. Part of the series: Unique Workout Tips. Check out our top 3 favourite free weight lat pulldown alternatives: #1 Quadruped Birddog Single Arm Dumbbell Row This is probably the hardest exercise to get right, but the most effective exercise for developing total body strength and balance. Coaching Points How to Do a Lat Pulldown (With Proper Form) Step 1 - Grasp the bar and take a seat. 10 No-Equipment Lat Pulldown Alternatives. Begin by grasping the bar using your hands facing away from you, and your hands spread more than shoulder length apart. It is achieved by the exerciser utilizing an underhand grip while pulling their elbows closer to the sides of the torso, vastly increasing biceps brachii . Then, place your feet on either side of the barbell and bend forward at the waist. Many people tend to stick with one lat pulldown variation without changing it up. Wide Grip Lat Pulldown. The wider grip gives you room to pull more vertically while maintaining a more upright torso angle. Bent-Over Rows Best Lat Pulldown Machines Best Power Racks with Lat Pulldown Attachments Closing Word 6 Lat Pulldown Alternatives you Can Do at Home Now, let's go through them one by one. How to Do Archer Pull Ups? There are some variations of the lat pulldown exercise including the close-grip pulldown, wide-grip pulldown, reverse-grip (supination) pulldown, and neutral-grip pulldown (to name a few). BANDED CLOSE GRIP LAT PULLDOWN With the arm at full extension, engage the lats and pull the handle towards you, squeezing your shoulder blade in as you pull. They include: Supinated narrow grip. Then with your arms straight, pull the barbell up towards your belly button. Keep your chest up and don't round your lower back. My only suggestion for this exercise is to try it with either a mid or wide grip. Wide Grip Lat Pulldown: Alternatives. Simply stated, the wide grip lat pulldown is a beneficial exercise suitable for anyone of any fitness level. Elastic Band Resistance Pulldown 4. Incline Dumbbell Row 2. It's a bigger lift that works both your biceps and upper back. It is an easy to follow exercise, yet it is very effective. Lat Pull-Down Alternative Exercises. 3. It trains the back muscles in the . Lean forward at the hip until your torso is slightly above being paralell with the floor. The Best Lat Pulldown Alternatives - Six Ways to Level Up Your Lats 1. Straight Arm Pulldown 5. Leap up and grab the bar with your palms facing away shoulder-width apart or wider if you are using it as a wide grip lat pulldown home alternative Engage the core Use shoulder, arms, and back muscles to slowly lift your body up Try to bring your chest towards the bar, and hold it for a fraction Move slowly down to your starting position How To Do A Close Grip Lat Pulldown Grasp the bar firmly with both hands Lock your knees under the pads to prevent your body from coming off the seat Start with your arms stretched straight above you, your back straight, and your chest out Pull the bar down towards your chest while keeping your elbows directly under your hands Pull the dumbbells up while rolling your shoulders back. The lat pulldown is something of a staple in bodybuilding and strength athletics, with pro and commercial gyms around the world catering for it. Raise your chest and tighten your core. This movement is similar to a wide grip pulldown except now, instead of the path of resistance coming from straight above, it is coming in from an angle. Towel rows Final Thoughts Muscles Used During V Bar Pulldown Step 1: Prepare the Lat Pull Down Machine. For that reason, they are also a lot harder than regular pull ups. T Bar Row 10. To do this exercise, start by placing a barbell in a landmine or corner and load it with weight. Band Pull Apart 6. Unlike lat pulldowns, a close-grip cable row is a compound exercise that's classified as a horizontal pull. When going up, your elbows should be tucked in. Begin pulling yourself upwards until your chin passes the bar. More like the grip you'd use when doing pull-ups. T-bar rows are a great exercise for targeting the lats. Don't hunch your back or neck as you move. One Arm Row 3. Lat Pull-Down Alternatives. Slowly return the arm to the start position. Bent Over Row 8. This exercise compound can help increase the strength of your upper body while improving your posture. Build a Bigger, Wider Back. If you don't have a pullup bar at home, you can pick up an inexpensive doorway pullup bar. Dumbbell Pullover After the bodyweight movements above, the next step is to bring in some free weights for some open-chain lat action. Cable Row 3. The article also guides you on the lat pulldown alternatives that you can choose. Slowly return to the starting position. It also doesn't require a gym to perform the exercise, with doorway pull-up barscosting around $30. The only difference between the two is that a pull-down moves the bar whereas a pull- up involves movement of the body. CLOSE GRIP PULLUP. While both your arms are extended in front, bring the torso back at an angle of 30 degrees thereby bending the lower back and protruding your chest out. Close Grip Lat Pulldown Alternative at Home or the Gym If you're hoping to work on the muscles we discussed earlier but would try another form of exercise, check out our list of alternatives: 1. The reverse grip lat pulldown, unlike other lat pulldown variants, can be performed with nearly any bar attachment, such as the standard pull-up bar attachment or the straight bar attachment. There are a couple different ways of doing lat pulldowns. 1. Chin Up Begin by grabbing the bar with your palms facing towards you and your hands shoulder width apart. Fix the bar to a level that you can grab from a seated position. After a quick pause at the bottom of the rep, slowly bring the bar back up to the starting position. Adjust the knee pad so your knees are bent at 90 degrees and firmly under the pad and your feet are flat on. This will still train the trapezius, rhomboids, and biceps alongside the lats, but it will activate them to a lesser degree compared to a close grip variation. Step 3 - Stretch back up and repeat. #3 Alternating Lat Pulldown You can also work your lats unidirectionally using the pulldown of alternate lats, with two handles that you pull one down at one time. Pronated wide grip. The exercise uses a band to create resistance, which means it is great for exercising at home or whilst traveling, as well as in the gym. Alternative exercises for the reverse-grip pull down work the same muscles but don't require such expensive equipment. Engage your chest leaning your torso back to create a curve on your back. That being said, you will also create more muscle fibres which will lead to more strength. Band-Assisted Pull-Ups 3. Step 3 Pull and Tuck. Pull-ups, which are done with an overhand grip, and chin-ups, which use an underhand grip, work the same muscles as pulldowns. Landmine Row 9. But the pull-up is not just an alternative to a lat pulldown, it's superior in many ways. The first thing you need to do is grab the bar with both hands shoulder-width apart and your palms facing toward you. Pull yourself upwards until your chin passes the bar. It still effectively targets the lats, but it also works the rhomboids, traps, biceps, forearms, and teres minor/major. How To Do the Close Grip Lat Pulldown: Proper Form 1. If you loved the pulldown with a close grip take a look at these back exercises that will help improve the strength of your upper body: #1 Chin Up. Pull-Ups and Chin-Ups. Analyzing the Lat Pulldown The lat pulldown is a compound exercise designed to target many muscles of the back, most notably the latissimus dorsi (Figure 1). Close grip lat pulldowns are performed either with a neutral grip or a supinated grip. Put your hips back and keep your back straight as you bend down. The lat pulldown is an exercise where you can change up the grip you're using in order to target various muscles. 1. Hypertrophy is best for building mass as it causes the muscles cells to increase in size. The 13 best lat pulldown alternatives are: High Row Machine Lat Pullover Machine Narrow Grip Row Machine Single Arm Dumbbell Row Dumbbell Pullover Single Arm Cable Pulldown Straight Arm Pulldown Cable Row Banded Pulldown Banded Straight Arm Pulldown Pull Up Eccentric Pull Up Inverted Row . Piecing these exercises together into a training program would look something like this: A1) Pull-Up 4 x 5-8 B1) Band Assisted Chin-Up OR Band Lat Pulldown 4 x 10-15 C1) Dumbbell Pullover 3 x 10-15 Lat Pulldown Alternatives. If you enjoyed the close grip lat pulldown, check out these back exercises to improve your upper body training: 1. To perform a bent over row, stand whilst holding a barbell with an overhand grip. Dumbbell Pullovers How to do the lat pulldown Start by sitting at a lat pull machine, facing the bar. Standing Dumbbell Rows 4. Close Grip Pulldown Muscles Worked. When the handle is level with your chest, squeeze the shoulder blade in fully. Here are ten lat pulldown alternative exercises to try! The more popular way of doing lat pulldowns is with a wider, overhand grip, though. Cue 2: Sit on the floor with straight arms and tilt back until you are about at a 45-degree angle. The wide grip lat pulldown is the most lat-dominant pulldown variation. The banded lat pulldown is a fantastic functional exercise that helps strengthen the back, shoulders and arms. For this tutorial, we're going to sit on the floor. Neutral grip pulldown workout If you're training for hypertrophy, aim for 10 - 12 reps for 3 - 4 sets using a 1 - 2 minute rest time. If you have a pulley system, you could use this exercise to build your back just as good as doing pull-ups. TRX Row 7. V-Bar . Some of the exercises that are listed below the close grip pulldown, pullovers, incline dumbbells rows, and more.The exercises target similar muscles as the lat pulldown. 5. Equipment: Cross-over cable system with single handles Or make do with whatever you have. This wide grip lat pull-down without a machine works the lats, shoulders, arms, and back muscles. Kneeling Cable Crossover Lat Pulldowns are a great lat pulldown alternative that can be done with cable pulley machines. Reverse-grip lat pulldowns are a great alternative for those who want to focus on building bigger, stronger lats. T-bar rows are one of the best lat pulldown alternative exercises. Single-Arm Dumbbell Row 2. All these exercises and more are outlined in this article. Bicep Strengthening. Pronated narrow grip. Credit: Wood Water Wall / Shutterstock. Repeat for the designated number of reps. Some of the most common lat pulldown alternatives include reverse-grip lat pulldowns, chin-ups, and lat pullovers. Grab the bar* just outside shoulder width grip with an overhand grip. But, instead of lifting actual weight, you have to lift your bodyweight. Keep your elbows slightly bent with your arms hanging by your body. Grip the bar approximately shoulder-width apart with the palms facing forward towards you. If you are feeling a little overwhelmed by all the anatomy vocab so far, don't sweat it, I will break them each down one by one. For example, here's how to do a narrow-grip pulldown a popular lat pulldown alternative using elastic resistance bands and a doorway: Hold both handles or ends of the elastic resistance band in one hand and use your other hand to shut the door on the midpoint of the band. T-Bar Rows. It is the starting position. Wide Grip Lat Pulldown: Alternatives Sit down on the lat pulldown bench and face the cable machine. The exercise can be performed conveniently at home. 1. It's performed on a pull-down machine, which you'll find in gyms or health clubs. Step 2 - Slightly arch your back and pull the bar straight down. The reverse-grip pull down, more often called the reverse-grip "lat" pull down, is an exercise that targets the back and biceps. The kneeling cable lat pulldown is a great alternative to the neutral grip pull-up because it targets the lats and biceps to a great degree. Lat Pulldown Alternatives With Dumbbells 3. V Bar Pulldown Alternatives 1. Biceps/Brachialis. To do an archer pull up, hang from the bar with a wide grip. You can even switch up your grip with the same attachment enabling you to be as efficient and effective as possible. The lat pulldown is a very effective exercise for adding width to . Keep your lower body in a still . This lat pulldown alternative isolates one side of the back and lat muscles and is one of the best exercises for replicating one arm pull ups. Bend your knees at a 90 angle. 6 Lat Pulldown Alternatives you Can Do at Home 1. Placing your hands at a distance slightly closer than your shoulder width, hold the pulldown bar using a supinated or underhand grip so that the palms face your torso. Make sure you squeeze your shoulders together and feel . Adjust the seat position and/or height of the knee pads so they sit snugly on your thighs, and provide enough pressure to stop your body being lifted off the seat. The width of the grip can vary, . Attach a lat pulldown bar with handles to a Lat pulldown machine. Pronated medium grip. Close Grip Lat Pulldown: Alternatives. Supinated medium grip. With resistance bands coming in varying levels of strength, it means the banded lat pulldown can . Close Grip Pulldown With Resistance Band 6. If you want to enhance the diameter of your back and improve general upper body strength, the wide grip width variant is a fantastic alternative. These distances will ensure that you develop the width and fullness of the . The chest-supported incline dumbbell row provides a great alternative to the lat pulldown as it prevents the need to use your core for bracing. The strict pull-up is a viable alternative to the lat pulldown. Cue 1: Grab the bar with an underhand grip and take a seat or give yourself enough room to sit back on the floor. 1. Lat Pull Down Variations Wide-Grip Lat Pull-Down. Once you're set up and braced, take a deep breath and then pull the handle down to your upper chest. Place your thighs under the pads and ensure a snug, comfortable fit. The former uses a v-bar handle whereas the latter uses a straight bar handle. These lat pulldown exercises are great alternatives you can use without a machine to build massive lats and insane upper body pulling strength. The wide grip lat pulldown is among the most effective exercises to strengthen your back. It is a powerful tool for building a wide, strong upper back. Pull-up Okay, you probably all saw this coming. Set the cable high up and sit down on the floor. Shoulder Strengthening. Now, pull the bar down to your chest, squeezing the lats hard at the bottom. Close Grip Pull Ups 5. Though it mostly works the large latissimus dorsi muscles in the mid back, as a heavy compound movement, it also brings many other muscles into play, such as the biceps, rhomboids and . The main difference is that a pull-up moves your body whereas a pulldown moves the bar. Reasons to choose a lat pulldown alternative. Kneeling cable lat pulldown. Kroc Rows 5. What's more, it also eliminates any kind of momentum with your chest, allowing you to concentrate solely on working out your back. 9 Best Alternatives to Lat Pulldowns Whether you want to switch things up to better develop your lats, lat pulldowns are really hitting well for you, or you simply don't have access to a lat pulldown machine, here are the best alternatives you can do. Push yourself upwards until your chin is over the bar. Chin Up. Close Grip Lat Pulldown Alternatives. The wide grip lat pulldown can help build you a wider back. When you perform a close grip lat pulldown with a neutral grip, it engages the brachialis muscle in your upper arms. Ensure your hands are fully extended in front of you. 2. Repeat! There are five different grip options on the ol' lat pulldown bar. Inverted Row 4. To do the dumbbells wide grip pulldown properly, follow the instructions below; Holding a pair of dumbbells in your hands, stand with your feet at hip-width distance apart. 2. The most obvious alternative to the reverse grip lat pulldown is the overhand lat pulldown. If you use an underhand, shoulder-width grip, it's similar to a chin-up. Its only noticeable difference is the use of a pronated (overhand) grip rather than the reverse. . Each of these exercises has its own set of pros and cons that should be considered before choosing which exercise to do. Pull-Ups 2. If you loved the wide grip lat pulldown, you should check these back exercises alternatives to increase your upper body fitness: #1 Wide Grip Pull-Up. This version will also improve your pull-up strength by allowing you to train your lats with proper form throughout the whole range of motion. While lat pulldowns are often considered an alternative for those who can't do pull-ups, variations of pull-ups can just as easily substitute for pulldowns.The reverse grip pulldown also called reverse grip lat pulldown is a strength-gaining exercise targeting the lats and helps in enhancing the back, forearm, and biceps. The alternate lat pulldown is an effective method to fix muscular imbalances on your back's left and right sides. Tuck your elbows in tight .