10 Best Band Fixed Back Underhand Pulldown Alternatives for Home Gyms

The 10 Best Band Fixed Back Underhand Pulldown Alternatives

10 substitutes, ranked by how closely each one matches the Band Fixed Back Underhand Pulldown on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

1. Play demonstration

   1. Band Fixed Back Close Grip Pulldown

   98% match

   Lats · Intermediate · Compound

   The same equipment, taken with a close grip.

   • Band

   How to perform it

   1. Attach the band to a fixed point above you, such as a pull-up bar or sturdy beam.
   2. Sit down on a bench or chair facing the band, with your feet flat on the ground and your knees bent.
   3. Grasp the band with a close grip, palms facing towards you.
   4. Keep your back straight and engage your core.
   5. Pull the band down towards your chest, squeezing your shoulder blades together.
   6. Pause for a moment at the bottom of the movement, feeling the contraction in your lats.
   7. Slowly release the band back to the starting position, maintaining control throughout the movement.
   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 Band Fixed Back Underhand Pulldown
   • Primary muscle: lats, the same as the Band Fixed Back Underhand Pulldown
   • Equipment: a band, the same as the Band Fixed Back Underhand Pulldown
   • Body position: seated, the same as the Band Fixed Back Underhand Pulldown
2. Play demonstration

   2. Band Underhand Pulldown

   91% match

   Lats · Intermediate · Compound

   The same equipment, done kneeling instead.

   • Band

   How to perform it

   1. Attach the band to a high anchor point, such as a pull-up bar or sturdy beam.
   2. Stand facing the anchor point with your feet shoulder-width apart.
   3. Grasp the band with an underhand grip, hands slightly wider than shoulder-width apart.
   4. Extend your arms fully overhead, keeping your elbows slightly bent.
   5. Engage your lats and pull the band down towards your chest, squeezing your shoulder blades together.
   6. Pause for a moment at the bottom of the movement, then slowly release the tension and 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 Band Fixed Back Underhand Pulldown
   • Primary muscle: lats, the same as the Band Fixed Back Underhand Pulldown
   • Equipment: a band, the same as the Band Fixed Back Underhand Pulldown
   • Body position: kneeling, not seated
3. 

   3. Underhand Cable Pulldowns

   89% match

   Lats · Intermediate · Compound

   A good swap when you have a cable machine to work with, and it still works the lats.

   • Cable

   How to perform it

   1. Sit down on a pull-down machine with a wide bar attached to the top pulley. Adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
   2. Grab the pull-down bar with the palms facing your torso (a supinated grip). Make sure that the hands are placed closer than the shoulder width.
   3. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
   4. As you breathe out, pull the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the fully contracted position and keep the elbows close to your body. The upper torso should remain stationary as your bring the bar to you and only the arms should move. The forearms should do no other work other than hold the bar.
   5. After a second on the contracted position, while breathing in, slowly bring the bar back to the starting position when your arms are fully extended and the lats are fully stretched.
   6. Repeat this motion for the prescribed amount of repetitions.

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

   Why this matches

   • Movement: lat pulldown, the same as the Band Fixed Back Underhand Pulldown
   • Primary muscle: lats, the same as the Band Fixed Back Underhand Pulldown
   • Equipment: a cable, not a band
   • Body position: seated, the same as the Band Fixed Back Underhand Pulldown
4. Play demonstration

   4. Lever Reverse Grip Lateral Pulldown

   89% match

   Lats · Intermediate · Compound

   A good swap when you have a lever machine to work with, and it still works the lats.

   • Lever

   How to perform it

   1. Adjust the seat height and position yourself on the machine with your knees under the pads and your feet flat on the ground.
   2. Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
   3. Sit upright with your chest out and shoulders back, maintaining a slight arch in your lower back.
   4. Pull the handles down towards your chest, leading with your elbows and squeezing your shoulder blades together.
   5. Pause for a moment at the bottom of the movement, then slowly release the handles back 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 Band Fixed Back Underhand Pulldown
   • Primary muscle: lats, the same as the Band Fixed Back Underhand Pulldown
   • Equipment: a machine, not a band
   • Body position: seated, the same as the Band Fixed Back Underhand Pulldown
5. Play demonstration

   5. Band Close-grip Pulldown

   89% match

   Lats · Intermediate · Compound

   The same equipment, done standing instead.

   • Band

   How to perform it

   1. Attach the band to a high anchor point, such as a pull-up bar or sturdy beam.
   2. Stand facing the anchor point and grab the band with an underhand grip, hands shoulder-width apart.
   3. Step back to create tension in the band, keeping your feet hip-width apart.
   4. Engage your core and keep your back straight as you pull the band down towards your chest, squeezing your shoulder blades together.
   5. Pause for a moment at the bottom of the movement, then slowly release the band back 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 Band Fixed Back Underhand Pulldown
   • Primary muscle: lats, the same as the Band Fixed Back Underhand Pulldown
   • Equipment: a band, the same as the Band Fixed Back Underhand Pulldown
   • Body position: standing, not seated
6. Play demonstration

   6. Reverse Grip Machine Lat Pulldown

   89% match

   Lats · Beginner · Compound

   A good swap when you have a machine to work with, and it still works the lats.

   • Machine

   How to perform it

   1. Adjust the seat height and position yourself on the machine with your knees under the pads and your feet flat on the ground.
   2. Grasp the handles with an underhand grip, slightly wider than shoulder-width apart.
   3. Sit upright with your chest out and shoulders back, maintaining a slight arch in your lower back.
   4. Pull the handles down towards your chest, squeezing your shoulder blades together.
   5. Pause for a moment at the bottom of the movement, then slowly release the handles back 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 Band Fixed Back Underhand Pulldown
   • Primary muscle: lats, the same as the Band Fixed Back Underhand Pulldown
   • Equipment: a machine, not a band
   • Body position: seated, the same as the Band Fixed Back Underhand Pulldown

7. 7. Close-grip Front Lat Pulldown

   88% match

   Lats · Intermediate · Compound

8. 8. V-bar Pulldown

   88% match

   Lats · Intermediate · Compound

9. 9. Wide-grip Lat Pulldown

   86% match

   Lats · Intermediate · Compound

10. 10. Cable Lat Pulldown Full Range Of Motion

    85% match

    Lats · Intermediate · Compound