10 Best Alternate Lateral Pulldown Alternatives for Limited Equipment

The Alternate Lateral Pulldown is done seated with a cable machine. Ranked closest by our scoring: the One Arm Lat Pulldown, the Cable One Arm Pulldown and the Cable Bar Lateral Pulldown.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Alternate Lateral Pulldown

Alternate Lateral PulldownPlay demonstration
Primary muscle
Lats
Equipment
Cable
Difficulty
Intermediate
Type
Compound

Secondary muscles: Biceps, Rhomboids

How to perform Alternate Lateral Pulldown
  1. Sit on the cable machine with your back straight and feet flat on the ground.
  2. Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
  3. Lean back slightly and pull the handles towards your chest, squeezing your shoulder blades together.
  4. Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
  5. Repeat for the desired number of repetitions.
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Ranked Alternate Lateral Pulldown Alternatives

10 substitutes, ranked by how closely each one matches the Alternate Lateral Pulldown on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    One Arm Lat Pulldown

    1. One Arm Lat Pulldown

    94% match
    • Lats
    • Cable
    • Intermediate
    • Compound

    It uses the same equipment and still works the lats.

    How to perform this exercise
    1. Select an appropriate weight and adjust the knee pad to help keep you down. Grasp the handle with a pronated grip. This will be your starting position.
    2. Pull the handle down, squeezing your elbow to your side as you flex the elbow.
    3. Pause at the bottom of the motion, and then slowly return the handle to the starting position.
    4. For multiple repetitions, avoid completely returning the weight to keep tension on the muscles being worked.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: lat pulldown, the same as the Alternate Lateral Pulldown
    • Primary muscle: lats, the same as the Alternate Lateral Pulldown
    • Equipment: a cable, the same as the Alternate Lateral Pulldown
    • Body position: seated, the same as the Alternate Lateral Pulldown
  2. Cable One Arm PulldownPlay demonstration

    2. Cable One Arm Pulldown

    90% match
    • Lats
    • Cable
    • Intermediate
    • Compound

    The same equipment, taken with an overhand grip.

    How to perform this exercise
    1. Attach a single handle to a high pulley cable machine.
    2. Stand facing the machine with your feet shoulder-width apart.
    3. Grasp the handle with an overhand grip and extend your arm fully.
    4. Keep your back straight and your core engaged.
    5. Pull the handle down towards your side while keeping your elbow close to your body.
    6. Pause for a moment at the bottom of the movement, squeezing your lat muscle.
    7. Slowly release the handle back to the starting position.
    8. Repeat for the desired number of repetitions.
    9. Switch sides and repeat the exercise with the other arm.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: lat pulldown, the same as the Alternate Lateral Pulldown
    • Primary muscle: lats, the same as the Alternate Lateral Pulldown
    • Equipment: a cable, the same as the Alternate Lateral Pulldown
    • Body position: seated, the same as the Alternate Lateral Pulldown
  3. Cable Bar Lateral PulldownPlay demonstration

    3. Cable Bar Lateral Pulldown

    89% match
    • Lats
    • Cable
    • Intermediate
    • Compound

    The same equipment, taken with a wide grip.

    How to perform this exercise
    1. Adjust the cable pulley to a high position and attach a straight bar.
    2. Sit facing the cable machine with your feet flat on the ground and your knees slightly bent.
    3. Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
    4. Lean back slightly and keep your chest up, maintaining a slight arch in your lower back.
    5. Pull the bar down towards your chest, leading with your elbows and squeezing your shoulder blades together.
    6. Pause for a moment at the bottom of the movement, then slowly return the bar to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: lat pulldown, the same as the Alternate Lateral Pulldown
    • Primary muscle: lats, the same as the Alternate Lateral Pulldown
    • Equipment: a cable, the same as the Alternate Lateral Pulldown
    • Body position: seated, the same as the Alternate Lateral Pulldown
  4. Cable Lateral Pulldown (With Rope Attachment)Play demonstration

    4. Cable Lateral Pulldown (With Rope Attachment)

    89% match
    • Lats
    • Cable
    • Intermediate
    • Compound

    The same equipment, taken with a rope handle.

    How to perform this exercise
    1. Attach a rope attachment to the cable machine at a high position.
    2. Stand facing the machine with your feet shoulder-width apart.
    3. Grasp the rope with an overhand grip, palms facing each other.
    4. Keep your back straight and lean slightly back.
    5. Pull the rope down towards your sides, squeezing your shoulder blades together.
    6. Pause for a moment at the bottom of the movement.
    7. Slowly release the tension and allow the rope to return to the starting position.
    8. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: lat pulldown, the same as the Alternate Lateral Pulldown
    • Primary muscle: lats, the same as the Alternate Lateral Pulldown
    • Equipment: a cable, the same as the Alternate Lateral Pulldown
    • Body position: seated, the same as the Alternate Lateral Pulldown
  5. Cable Cross-over Lateral PulldownPlay demonstration

    5. Cable Cross-over Lateral Pulldown

    88% match
    • Lats
    • Cable
    • Intermediate
    • Compound
    How to perform this exercise
    1. Attach a cable handle to each side of a cable machine at shoulder height.
    2. Stand in the middle of the machine with your feet shoulder-width apart.
    3. Grasp the handles with an overhand grip and step back to create tension in the cables.
    4. Lean forward slightly from the hips, keeping your back straight and your chest up.
    5. Pull the handles down and across your body, squeezing your shoulder blades together.
    6. Pause for a moment at the bottom of the movement, then slowly return to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: lat pulldown, the same as the Alternate Lateral Pulldown
    • Primary muscle: lats, the same as the Alternate Lateral Pulldown
    • Equipment: a cable, the same as the Alternate Lateral Pulldown
    • Body position: seated, the same as the Alternate Lateral Pulldown
  6. Cable Incline PushdownPlay demonstration

    6. Cable Incline Pushdown

    88% match
    • Lats
    • Cable
    • Intermediate
    • Compound
    How to perform this exercise
    1. Attach a straight bar to a high pulley cable machine.
    2. Stand facing away from the machine with your feet shoulder-width apart.
    3. Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
    4. Lean forward slightly and keep your back straight.
    5. Pull the bar down towards your thighs by extending your elbows.
    6. Pause for a moment at the bottom, then slowly return the bar to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, the same as the Alternate Lateral Pulldown
    • Equipment: a cable, the same as the Alternate Lateral Pulldown
    • Body position: seated, the same as the Alternate Lateral Pulldown
  7. Cable PulldownPlay demonstration

    7. Cable Pulldown

    88% match
    • Lats
    • Cable
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the cable pulldown machine so that the seat is at a comfortable height and the knee pad is secured.
    2. Sit on the seat with your back straight and your feet flat on the ground.
    3. Grasp the cable bar with an overhand grip, slightly wider than shoulder-width apart.
    4. Lean back slightly and engage your core.
    5. Pull the cable bar down towards your chest, squeezing your shoulder blades together.
    6. Pause for a moment at the bottom of the movement, then slowly release the bar back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: lat pulldown, the same as the Alternate Lateral Pulldown
    • Primary muscle: lats, the same as the Alternate Lateral Pulldown
    • Equipment: a cable, the same as the Alternate Lateral Pulldown
    • Body position: seated, the same as the Alternate Lateral Pulldown
  8. Cable Pulldown (Pro Lat Bar)Play demonstration

    8. Cable Pulldown (Pro Lat Bar)

    88% match
    • Lats
    • Cable
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the seat height so that your thighs are parallel to the ground and your feet are flat on the floor.
    2. Grasp the lat bar with an overhand grip, slightly wider than shoulder-width apart.
    3. Sit down and lean back slightly, keeping your chest up and your back straight.
    4. Pull the bar down towards your chest, squeezing your shoulder blades together.
    5. Pause for a moment at the bottom of the movement, then slowly release the bar back up to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: lat pulldown, the same as the Alternate Lateral Pulldown
    • Primary muscle: lats, the same as the Alternate Lateral Pulldown
    • Equipment: a cable, the same as the Alternate Lateral Pulldown
    • Body position: seated, the same as the Alternate Lateral Pulldown
  9. Cable Rear PulldownPlay demonstration

    9. Cable Rear Pulldown

    88% match
    • Lats
    • Cable
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the cable machine so that the pulley is at the highest position.
    2. Sit facing the machine with your feet flat on the ground and your knees slightly bent.
    3. Grasp the cable attachment with an overhand grip, hands slightly wider than shoulder-width apart.
    4. Lean back slightly, keeping your back straight and your chest up.
    5. Pull the cable attachment down towards your chest, squeezing your shoulder blades together.
    6. Pause for a moment at the bottom of the movement, then slowly release the cable back up to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: lat pulldown, the same as the Alternate Lateral Pulldown
    • Primary muscle: lats, the same as the Alternate Lateral Pulldown
    • Equipment: a cable, the same as the Alternate Lateral Pulldown
    • Body position: seated, the same as the Alternate Lateral Pulldown
  10. Cable Underhand PulldownPlay demonstration

    10. Cable Underhand Pulldown

    88% match
    • Lats
    • Cable
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the cable machine so that the pulldown bar is at a height above your head.
    2. Sit down on the seat and grab the pulldown bar with an underhand grip, hands slightly wider than shoulder-width apart.
    3. Keep your back straight and lean back slightly.
    4. Pull the bar down towards your chest, squeezing your shoulder blades together.
    5. Pause for a moment at the bottom of the movement, then slowly release the bar back up to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: lat pulldown, the same as the Alternate Lateral Pulldown
    • Primary muscle: lats, the same as the Alternate Lateral Pulldown
    • Equipment: a cable, the same as the Alternate Lateral Pulldown
    • Body position: seated, the same as the Alternate Lateral Pulldown

Alternate Lateral Pulldown FAQ

What muscles does Alternate Lateral Pulldown work?

The Alternate Lateral Pulldown primarily targets the latissimus dorsi, with secondary load on the teres major, rhomboids, posterior deltoids, and biceps brachii. Biomechanically it performs humeral adduction and extension; cue driving the elbow down and back while keeping the scapula depressed to emphasize lat recruitment.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology