Written by Tom MacCormick | BSc Sports Sci. & Coaching | MSc Str. & Cond.
Fact checked by Kirsten Yovino, CPT Brookbush Institute
FACT CHECKED
Lat pulldowns have been the primary weapon of choice to build a bigger back for gym rats and bodybuilders for decades. Anyone with the aim of developing a wide, V-tapered back would turn to make lat pulldowns their first port of call. However, with the rise of at-home training and limited access to gyms people have had to get more creative, thinking outside of the box when it comes to packing on mass. Further, a lot of people understand the benefits of altering exercise selection for the development of their muscles. This article will outline the anatomy and function of the lats, before providing 9 alternatives that are more accessible or hit the lats in a way pulldowns just can’t.
Lat Pulldown Muscles Worked (the Clue is in the Name)
Unsurprisingly the primary target and mover of lat pulldowns are the latissimus dorsi. However, this compound movement requires a lot of support from surrounding muscles to execute it efficiently. The lower traps depress the shoulder blade as you pull down, while the mid traps and rhomboids retract the shoulder blades, pulling them together. The teres major has a supporting role in the pulldown, assisting in adduction (pulling the arm in towards the body). While the biceps contribute to the movement by flexing the elbows.
Forearm position and grip width influence the degree of involvement of these muscle groups. Narrower grips underhand pulldowns require greater bicep contribution, while wide overhand pulldowns stress the teres major more.
Anatomy and function of the Lats
The lats - alongside the trapezius - are the most superficial muscle in the back, covering everything from the iliac crest up (excluding where the traps are).
Being the widest muscle in the body, the lats are spread thin and have multiple attachment points and functions.
- Origins: The lats have 4 different points of origin. Firstly, the iliac attachment located on the top of the iliac crest, at the top of the back of the pelvis. Going up the back, we have the costal and vertebral origins. The former - as the name suggests - comes from the bottom 3 ribs. The vertebral portion is attached to the spinous processes on vertebrae T7-T12, running from the bottom of the neck to the top of the ribs. Finally, there is the scapular origin - located on the bottom tip of the scapular - called the inferior angle.
- Insertion: Despite numerous points of origin, the lats only have one point of insertion. Those of you who haven’t studied anatomy are probably sighing with relief after trying to learn all the origins! Nestled between the pec major and teres major, the lat inserts on the intertubercular groove of the humerus. Which is a fancy way of saying the ridge on the upper outer part of the upper arm.
- Functions: Now you know the detailed anatomy of the lats we can move onto its muscular actions and functions. Muscles follow a simple rule, when they contract, they bring insertions towards the origins. The lats are no different. Their contraction causes adduction, extension, and medial rotation of the upper arm. Adduction just means bringing the arm towards the body's midline, which makes sense as the origins are all in the centre of the torso. Shoulder extension is the movement of lowering the arm from a flexed position - i.e. overhead to down by your side - with the shoulder extending behind your back like a relay racer during a baton exchange. Again, this makes sense as the lats are located on the back, with some origins being right at the base. Contracting the lats bring the upper arm towards that base extending the shoulder. Finally, medial rotation refers to internally rotating the shoulder, letting them round towards the chest. The lats insert by going under the arm, not around, so shortening the lat rotates the upper arm inward.
What does this mean for lat pull downs?
All versions of lat pulldowns will hit the lats, but some might lean more towards one function over another.
- Wide grip lat pulldowns favor adduction bringing the arm from wide to close to the midline, which means greater teres major activity to support adduction.
- Underhand closer grip pulldowns focus more on the extension of the shoulder, as it starts in a flexed position gripping the bar overhead and the upper arm doesn’t travel as wide, and the biceps are more heavily involved.
Why are lat pull downs good?
With all this said it's obvious why lat pulldowns are such a staple in so many people's training. They are an excellent compound, training a host of other back and arm muscles. Unlike other compounds, they use cables providing constant tension through the whole range of motion. Finally, they are versatile and easily manipulated to find the best mind-muscle connection. You can change handles and grips until you find what works best for you.
Downsides of Lat Pulldowns:
Despite the impressive list of benefits the lat pulldown offers, they do have some weaknesses.
Firstly, there is an obvious requirement for lat pulldowns - the lat pulldown machine. This means lat pulldowns are only really doable at a gym. Unless you want to splash some cash and have the space, other options might need to take priority if you’re training from home.
Secondly, from a technique perspective people tend to have difficulty connecting with their back musculature during training, likely because it’s out of view. Big compounds like lat pulldowns can exacerbate this issue, with people butchering their execution, training everything but their lats. Other options can help hone your lat training, finding exercises more suitable for you.
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...
1. Dumbbell Pullovers
This exercise exploded in popularity when Arnold Schwarzenegger outlined them as a staple in his back training routine. This pullover variation has both practical and biomechanical benefits. Firstly, dumbbells are much more easily accessible - making this a great option for anyone unable to get into a gym. Secondly, the exercise allows you to fully stretch the lats underload, which is difficult during lat pulldowns without significant modification. This, combined with the resistance profile (the exercise gets harder as you flex the shoulder) means dumbbell pullovers tap into the loaded stretch, providing excellent hypertrophic stimulus. Finally, being an isolation exercise, you can add lat volume without overburdening other muscles while developing a better mind-muscle connection.
How to:
- Lie flat on a bench with the crown of your head at the very top of the pad.
- Place both hands on the flat part of the inside of one side of the dumbbell, so the handle goes in between your thumbs and index fingers.
- Start the movement with your arms straight - but elbows not locked - and the weight above your chest.
- Maintain this elbow position, flex the shoulder, reaching back over your head slowly to stretch the lats.
- Flex your shoulder as far as you can safely, pause and bring the dumbbell back to the starting position.
To get the most out of this exercise, keep those elbows in a fixed position. Drive through the elbows, thinking only about flexing and extending the shoulder with your elbows tight to your sides.
2. Cable Straight Arm Lat Pulldown
This has many of the same benefits as the dumbbell pullover, being an isolation exercise and really stressing the lats in that stretched position. Performed on cables, the straight arm pulldown provides constant tension through the movement - unlike the dumbbell version - and elicits a great contraction. There is also more chance for modifications, with a variety of grips and handles available to allow you to find your best fit. However, this does have a similar drawback to lat pulldowns, most people don’t have cable machines at home!
Set up:
Set the cable up to slightly above head height, with a bar, single rope or dual ropes attached. These all provide unique benefits:
- The bar can be a great way to engage your back by thinking about “breaking the bar” upwards as you move.
- The single rope increases your range of motion as you pull the ropes apart as you contract, avoiding the body.
- The dual ropes allow you to do this on a bigger scale, increasing the range further.
How to:
- Grab the handles with both hands, step back and hinge at the hips, so your arms are over your head, your torso is at around 45 degrees, and you’re holding the weights.
- Keep your arms tucked into your sides and pull through the elbow without changing elbow angle. Pull the handles into your hips, keeping your chest up.
- Once you’ve reached full contraction, slowly return to the starting position.
Related: Best Cable Back Exercises
3. Pull ups
Pull-ups have been commonplace in all kinds of strength training, from bodybuilding to Crossfit to powerlifting. This lat pulldown alternative is easily accessible. Many parks have bars, companies make stand-alone stations as well as door and wall-mounted kits that can fit in just about anyone's home. One benefit of this movement contrasts with those before. It is an even bigger compound than lat pulldowns. If you can perform pull-ups accurately, ensuring your lats are getting the brunt of the work, they can provide even more bang for your buck and be a great way to slap on slabs of muscle.
Set up:
As we discussed previously, grip impacts which muscles support the lats more. Two main pull up variations are underhand close grip, also named chin-ups, or overhand wide grip. For the former, aim for shoulder width apart and the latter, 6-8 inches outside shoulder width.
How to:
- Start both variations in a dead hang, pulling yourself up to the bar and keeping your chest up.
- Focus on driving your elbows into your side and not letting your shoulders round forward.
- Slowly lower yourself back to the starting position.
Related: Best Pull Up Alternatives
4. Single arm low cable row
Unlike some of the previous movements, this one requires some more high-tech kit. Low cable rows really allow you to focus on shortening the lats in a way that can be difficult during lat pulldowns. This variation lets you focus on imbalances and the mind-muscle connection training one arm at a time.
How to:
- Sitting on a cable row machine, place one foot on the footrest and grab the handle with the opposite hand and put the other foot on the floor, and you can rest your non-working hand on your knee for support if you need it. You can also set up on any cable machine, just move a bench in front of the pulley system (as seen in the pic above) - the only difference is you won't get the footrest so you may not be able to pull as much weight.
- Keeping a neutral spine, row the weight into your hip, keeping your shoulder depressed through the movement. This allows you to focus solely on shoulder extension without turning this into a mid or upper back exercise. It can really help to think about dragging the handles down and pulling your elbow into the base of your spine.
- Slowly return to the starting position.
5. Lat-focused one arm dumbbell rows
One-arm dumbbell rows are commonplace in training plans across the world, and with good reason. Not only are they easy access, but they also can be manipulated to smash your lats or upper back depending on how you perform them. Lat dominant variations, like the low cable row, get the lat nice and short while loading them relatively heavy.
How to:
- All you need for this is a dumbbell and somewhere to lean. Grab and dumbbell and lean on a surface about waist height with the non-working hand, torso just above parallel to the ground. One key difference in this is you’re going to have the same foot forward as the arm working. This helps prevent you from rotating away from the dumbbell, which limits upper arm extension as you move the body from the weight.
- Lean into the leg in the front, using the other leg to stabilize yourself along with the non-working arm.
- Row the dumbbell towards your waist, pulling from the elbow, moving the weight in a slight arc from hanging to the hip.
- Just like with the cable rows, keep your elbows tight to your side and think about getting them into the base of your spine.
Again, this can easily turn into a mid and upper back exercise, so make sure the lat is the limiting factor when performing these.
Related: Best Dumbbell Back Exercises
6. Lat-focused barbell rows
Barbells are wonderful pieces of equipment, with many basing their whole programs around barbells with excellent results. Barbell rows can be manipulated and moulded to fit almost any goal or purpose when it comes to back growth. Lat focused barbell rows let you load the lats heavy, getting them short under a decent load. This is accompanied by how easy access barbells are. Most home gyms will have a barbell and some plates, and that is a great place to start.
How to:
- To focus on the lats, you should grip the bar just inside shoulder width. Whether you use an overhand or underhand grip is really a point of preference. Some find an underhand grip makes it easier to keep the elbows close to their sides, adducting the upper arm, others prefer the feeling of an overhand grip.
- Once you’ve decided, lean forward so your torso is just above parallel to the ground and your back is flat, arms hanging down.
- Row the bar into your hips in a slight arc, like the one-arm dumbbell row, pulling from the elbow.
- As the bar comes into the hips, keep the elbows as close to the body as you can.
Related: Best Barbell Back Exercises
7. Lat-focused one arm landmine rows
This movement has often been called a “meadows row”, popularized by the late John Meadows. This movement, like the other row variations, lets you get the lats shorter than most lat pulldown variations. One bonus of this version is the stability caused by the landmine. This allows you to focus on the mind-muscle connection and training your lats to their fullest. This is a wonderful hybrid between a free-weight and machine-like movement. These can be done at home! All you need is a bar and a corner you don’t mind messing up a little!
How to:
- Put the bar in the land mind attachment and grip the free end of the bar closest to the sleeve.
- As there isn’t somewhere to lean, use a staggered stance to increase stability.
- Lean forward so your torso is just above parallel to the ground.
- Row the weight into your hip, and focus on keeping your elbows tight to your body like with the other rowing variations.
You can manipulate which part of the back works by changing foot positions, shuffling forward will hit the lats while backward will hit the upper back. The main this to remember is the weight should be coming into the hip crease.
8. Plate loaded single arm row
If you don’t have access to a lat pulldown, it is unlikely you’ll have access to a plate loaded row. However, if you’re fortunate enough to have a gym equipped with one of these, they can be an amazing way to train your lats. These are normally set up so that during the initial pull of the movement, the plates are traveling vertically. As the row continues, the weights travel horizontally, reducing the work required to move them. This means they match the strength curve effectively, being heavy when the lats are in their mid-range and lighter as they get shorter.
How to:
- Set the seat to the bottom to keep it out of the way and stand with a staggered stance.
- Grab the vertical handles high up, with the opposite arm than foot forward, resting the non-working arm on the chest pad.
- Keep your chest up, shoulder down and row the weight towards you. Focus on driving your elbow down as hard as you can from the start to the end of the movement.
- Slowly return to full elbow extension and repeat.
9. Feet-Supported Pull ups
The exercise can be performed easily at home with a minimal kit, making them a great alternative to lat pulldowns. All you need is a straight bar - which can be a barbell in a rack or a pull-up bar - and somewhere to put your feet. Despite the name, the stability added from the foot support means these resemble pulldowns more closely than pull-ups, making them a great weapon in the home training arsenal. Not only this, but they are easier than pull-ups, lowering the exercises barrier for entry, and easy to load as you can just pop a plate on your lap.
How to:
- Start sitting on the floor under the bar, legs extended in front of you, heels on a surface about knee height.
- When you have a full grip of the bar, in whatever grip you decide to use, your bum needs to be off the floor so you can get the greatest range possible.
- From here, it is just like a pull-up, and the grip changes have the same impact.
- Keep your chest up, drive your elbows into your side and don’t allow your shoulders to round forward.
It looks like this...
Lat Programming Guidelines:
Consider the below when selecting from the exercises above...
a) Isolations:
The isolations in this list are the cable and dumbbell pullovers, taking out the biceps ad other back muscles to focus solely on the lats. If you’re looking to add some lat volume - without added stress to supporting muscles - these are both great options. When programming the dumbbell pullovers, it is important to account for the imbalanced resistance profile discussed. You should look to combine this with other lat exercises, like lat focused rows or machine work, that stress the lat in shorter ranges. Additionally, you can add a band to the dumbbell pullover, making sure it is slack at the bottom and tightens as you contract your lats.
b) Horizontal Rows:
In opposition to this, we have lat focused the horizontal rows - dumbbell, barbell, landmine, plate loaded and cable. These are amazing at shortening the lats but don’t allow for full lat stretch, so they should be paired with pull-overs or over movements with a greater range. These are also compound movements, requiring support from the mid and upper back as well as the biceps and forearms. When programming them, it’s important to remember this, as throwing them in might impact how these muscles recover. This being said, as long as your lats are the limiting factors in the movement, and you're getting a good mind-muscle connection and pump, then you're doing most of the right things.
c) Vertical Pulls:
Vertical pulls are the closest to lat pulldowns in terms of movement pattern. These can be used as a direct replacement for lat pull downs, whether you’re training at home or in a gym, and are the easiest like for like substitution out of this list. It is important to recognize how difficult these can be. Many people fall into the trap of just trying to get their chins over the bar, forgetting the point of the exercise is to stimulate lat growth. Make sure you’re strong enough to perform these cleanly and efficiently, or you’ll be leaving gains on the table. These provide a good range of motion, with resistance throughout. If most of your lat training revolves around variations of these vertical pulls, with lat focused rows and pullovers sprinkled in you’re on the right track.
Author: Tom MacCormick (BSc in Sports Science and Coaching, MSc in Strength and Conditioning)
If you have any questions about lat pulldowns or alternative exercises, please feel free to leave a comment below and we will reply as soon as we can...
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Tom MacCormick
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