The best lat pulldown alternatives with dumbbells (2023)

What is a lat pulldown exercise?

The best lat pulldown alternatives with dumbbells (1)

Lat pulldown is the exercise in which the weight is pulled down in a straight line and parallel to the body with the arms outstretched. It's a compound exercise used primarily for the upper body. This is a highly functional exercise because it requires you to use a large number of your muscles to stabilize your body.

The lat pulldown is a core exercise that works your back and latissimus dorsi, a muscle used to pull your arms and hands up toward your shoulders.

The lat pulldown is a compound exercise, meaning it requires more than one muscle group to perform. It's one of the most popular compound exercises and a great addition to your workout routine.

Benefits of the lat pulldown exercise

The best lat pulldown alternatives with dumbbells (2)

Lat pulldowns are one of the most important upper body exercises. It's also one of the most underrated exercises. The lat muscles are also the "glutes" of the body.

When done correctly, the lat muscles are the largest and most powerful muscles in the body. The lat muscles have a major impact on your quality of life.

Being able to perform lat pulldowns correctly can help you gain strength, improve your posture, build your shoulders, increase your core strength, and build a powerful upper body.

No wonder the lat muscle is one of the most important muscles in building a powerful upper body. You can do the lat pulldown exercise with or without weights.

If you're not using weights, you can use your body weight to perform the lat pulldown. However, the lat pulldown with weights is the best way to perform the exercise. You need to do a lat pulldown with a weight you can do 8-12 reps with.

Alternatives to lat pulldown exercises with dumbbells (for at home)

1. Standing bent-over row with dumbbells

Bent over rows are a great alternative to lat pulldowns to work the lower back, the most common injury in powerlifters. They're also a great exercise for building the strength and size of your delts.

What is a bent-over series?

The bent-over row is an exercise in which the upper back is arched, the torso is leaning forward at a 45-degree angle, and the lower back and legs are straight. The lower back and glutes should be stretched and the weight held in the hands.

(Video) Lat Pushdown VS Dumbbell Pull-Over | (WHICH BUILDS BIGGER LATS?)

As a variation of this exercise, you can place your hands on a bench and do a bent-over row with dumbbells instead of the barbell version.

Training guide for bent-over rows with standing dumbbells

2. Dumbbell Pull-Over

A dumbbell pull-over workout can be an alternative to lat pulldowns. It's a compound exercise that uses the upper and lower body together to work the back, shoulders, chest and core. It's an excellent exercise for both novice and experienced lifters.

However, not all sweaters are created equal. Some are better than others, and there are two main variations of the sweater: the one-sleeved and the two-sleeved.

Dumbbell Pull-Over trains your chest muscles. These muscles include the pectoralis major, pectoralis minor, and serratus anterior.

Dumbbell pull-over trains your triceps. These muscles include your triceps brachii.

What is a dumbbell sweater?

The pull-over is a compound exercise that works the back, shoulders, chest, and core. It's performed by standing with your feet shoulder-width apart, holding a dumbbell in each hand, and pulling the dumbbell overhead.

The key to a successful sweater is the grip you use. The grip you use will determine the size of the muscles you will be training.

For example, if you're using an overhand grip, the muscles you'll be working are the biceps and forearms. When using a tight grip, the muscles you will be working are the triceps and shoulders.

How to make a dumbbell sweater?

(Video) Dumbbell Pullover - The SINGLE BEST Lat Isolation Exercise

3. Incline rows with the dumbbell bent over

Another alternative lat pulldown exercise to build your upper back is the bent-over dumbbell incline row.

Incline rows with dumbbells is a perfect exercise for building a toned and strong back. It's a compound exercise that targets the muscles of the upper back, shoulders, and arms.

How do you do bent-over incline rows with dumbbells?

4. Assisted row on a one-armed bench

One-arm bench row is a rowing exercise in which only one arm is pulled against a weight or resistance while holding onto the edge of a bench.

Begin by supporting your body weight on the bench and maintaining a neutral spine and neck. Start holding the dumbbell on a straight arm and pull the weight up toward your ribs. At the top of the movement, hold for a second, then lower your shoulders.

How do you do one arm rows on the bench?

Alternatives to the lat pulldown exercise (without dumbbells)

1. Seated low cable row

This is a seated low cable row exercise in which you sit on the floor with your legs straight and feet in front of you, and then raise your legs and feet in a low cable row. The purpose of this exercise is to work your back, glutes, and hamstrings and increase your grip strength.

In this exercise you sit in a chair with a low cable attached to your body and you pull it down to your feet. The idea is to row with your back straight and keep the cable at body level.

To start, you should first do a few low cable rows without the cable to get a feel for the movement. You should be seated in a chair with the cord attached to the floor. Once you are comfortable with the movement, you can attach the cable to a low pulley on a cable machine.

Why do a seated low cable row exercise?

The seated low cable row is a great exercise to increase your grip strength. It also strengthens your back, glutes, and hamstrings and improves your posture.

(Video) Lat Pulldowns With Dumbbells (ECCENTRIC CONTRACTION)

How to do seated low cable rows?

2. Pull-ups

Pull-ups are one of the most difficult exercises for beginners, this exercise can be done anywhere. You can do them in your garage, in the backyard, or at a gym bar

Pull-ups are great for developing your upper body, shoulders, back, and arms. I learned pull-ups by watching YouTube videos and doing the exercises at the gym.

If you're new to pull-ups, knowing how to do them properly can be difficult. If you're a seasoned pull-up enthusiast, you probably know the basics, but there are some things you may not be getting right.

How do I do pull-ups?

The goal of the exercise is to perform a pull-up, where you lower your body by hanging onto a bar and pulling your torso toward your knees.

Guide to pull-up training

3. Straight arm kneeling pulldown

With barbells, we should now start preparing healthy muscle mass to increase weights with less recovery. This first resistance band movement requires straight arms down with knees down.

This exercise is slightly more efficient than its cable counterpart and deserves a spot here. The individual handles on the straps ensure more freedom of movement on both sides. The bands add extra resistance with each twist and tighten the lats.

4. Suspended row

Another excellent bodyweight option is the inverted row, or hanging inverter row. This exercise is essentially a lat pulldown as your weight scales and adjusts based on your fitness level.

(Video) 4 Lat Pulldown ALTERNATIVES You Must Try!!

Its potential advantage over a lat pulldown is a mindset shift that isn't possible with the lat pulldown. The pronation or overhand grip creates the maximum level of activation in a training program.

5. Yates series

The Yates row, primarily a bent-over row, is earning a spot as a good weightlifting exercise for the back or hands. In my opinion, the Yates column provides a great connection with the lats when the elbows are pulled up or down.

It's also important to introduce this exercise because it's a full-body movement that requires a lot of muscle strength and coordination. Fitness gear is a must.

6. One-arm plate-loaded row

Separate weight on one side provides diverging and converging movements for muscle building. Multiple variations can be used to target different muscles and can be a great alternative lat pull down workout.


The lat pulldown is a great exercise for building your entire upper back. But it's also great for our biceps and triceps. The main purpose of this exercise is to work the largest muscle group in your upper body, but it also helps create nice shape.

We hope that these different alternative dumbbell pulldown exercises have helped you discover more variations of the workout. It's best to find a balance between your posterior and anterior muscles. Balancing your posterior and anterior chest muscles can help strengthen your upper body.

People also ask (FAQs)

1. What are the other wide grip lat pulldown alternatives at home?

Pull-ups and chin-ups are the best options as opposed to the traditional wide lat pulldown

2.What are the other close grip lat pulldown alternatives at home?

A push-up is the best close-grip workout because it works the most comparable muscle masses


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