10 Best Band Underhand Pulldown Alternatives for Home and Gym

The Band Underhand Pulldown is done kneeling with a band. Ranked closest by our scoring: the Reverse Grip Pull-up, the Chin-up and the Gironda Sternum Chin.

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

Original Exercise: Band Underhand Pulldown

Band Underhand PulldownPlay demonstration
Primary muscle
Lats
Equipment
Band
Difficulty
Intermediate
Type
Compound

Secondary muscles: Biceps, Forearms

How to perform Band Underhand Pulldown
  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.
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Ranked Band Underhand Pulldown Alternatives

10 substitutes, ranked by how closely each one matches the Band Underhand 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
    Reverse Grip Pull-upPlay demonstration

    1. Reverse Grip Pull-up

    68% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound

    Use this when you have nothing to train with, because it works the lats with bodyweight alone.

    How to perform this exercise
    1. Grab the pull-up bar with an underhand grip, hands shoulder-width apart.
    2. Hang from the bar with your arms fully extended and your body straight.
    3. Engage your back muscles and pull your body up towards the bar, leading with your chest.
    4. Continue pulling until your chin is above the bar.
    5. Pause for a moment at the top, then slowly lower your body back down 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
    • Primary muscle: lats, the same as the Band Underhand Pulldown
    • Equipment: bodyweight only, not a band
    • Body position: hanging, not kneeling
    • Balance: harder to stay steady on than the Band Underhand Pulldown
  2. Chin-upPlay demonstration

    2. Chin-up

    67% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your palms facing towards you and your hands shoulder-width apart.
    2. Engage your core and pull your body up towards the bar, leading with your chest.
    3. Continue pulling until your chin is above the bar.
    4. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    5. 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 Band Underhand Pulldown
    • Equipment: bodyweight only, not a band
    • Body position: hanging, not kneeling
    • Balance: harder to stay steady on than the Band Underhand Pulldown
  3. Gironda Sternum ChinPlay demonstration

    3. Gironda Sternum Chin

    66% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand facing a high bar with your feet shoulder-width apart.
    2. Reach up and grab the bar with an overhand grip, slightly wider than shoulder-width apart.
    3. Hang from the bar with your arms fully extended and your body straight.
    4. Engage your lats and biceps to pull your chest up towards the bar, leading with your sternum.
    5. Pause for a moment at the top, then slowly lower yourself back down 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
    • Primary muscle: lats, the same as the Band Underhand Pulldown
    • Equipment: bodyweight only, not a band
    • Body position: hanging, not kneeling
    • Balance: harder to stay steady on than the Band Underhand Pulldown
  4. Rear Pull-upPlay demonstration

    4. Rear Pull-up

    64% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
    2. Hang from the bar with your arms fully extended and your body straight.
    3. Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body.
    4. Continue pulling until your chin is above the bar.
    5. Pause for a moment at the top, then slowly lower your body back down 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
    • Primary muscle: lats, the same as the Band Underhand Pulldown
    • Equipment: bodyweight only, not a band
    • Body position: hanging, not kneeling
    • Balance: harder to stay steady on than the Band Underhand Pulldown
  5. Close Grip Chin-upPlay demonstration

    5. Close Grip Chin-up

    64% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Grab the pull-up bar with your palms facing towards you and your hands shoulder-width apart.
    2. Hang from the bar with your arms fully extended and your feet off the ground.
    3. Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body.
    4. Continue pulling until your chin is above the bar.
    5. Pause for a moment at the top, then slowly lower your body back down 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
    • Primary muscle: lats, the same as the Band Underhand Pulldown
    • Equipment: bodyweight only, not a band
    • Body position: hanging, not kneeling
    • Balance: harder to stay steady on than the Band Underhand Pulldown
  6. Bench Pull-upsPlay demonstration

    6. Bench Pull-ups

    63% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Position yourself under a bar or a sturdy horizontal surface that is at chest height.
    2. Grab the bar or surface with an overhand grip, slightly wider than shoulder-width apart.
    3. Hang with your arms fully extended and your body straight.
    4. Pull your chest towards the bar or surface by squeezing your shoulder blades together and bending your elbows.
    5. Continue pulling until your chin is above the bar or surface.
    6. Lower yourself back down to the starting position with control.
    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 Band Underhand Pulldown
    • Equipment: bodyweight only, not a band
    • Body position: hanging, not kneeling
    • Balance: harder to stay steady on than the Band Underhand Pulldown
  7. Pull Up (Neutral Grip)Play demonstration

    7. Pull Up (Neutral Grip)

    63% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with a neutral grip (palms facing each other) and your arms fully extended.
    2. Engage your core and squeeze your shoulder blades together.
    3. Pull your body up towards the bar by bending your elbows and driving your elbows down towards your hips.
    4. Continue pulling until your chin is above the bar.
    5. Pause for a moment at the top, then slowly lower your body back down to the starting position with control.
    6. 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 Band Underhand Pulldown
    • Equipment: bodyweight only, not a band
    • Body position: hanging, not kneeling
    • Balance: harder to stay steady on than the Band Underhand Pulldown
  8. Pull-upPlay demonstration

    8. Pull-up

    63% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your palms facing away from you and your arms fully extended.
    2. Engage your core and squeeze your shoulder blades together.
    3. Pull your body up towards the bar by bending your elbows and bringing your chest towards the bar.
    4. Pause at the top of the movement, then slowly lower your body back down to the starting position.
    5. 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 Band Underhand Pulldown
    • Equipment: bodyweight only, not a band
    • Body position: hanging, not kneeling
    • Balance: harder to stay steady on than the Band Underhand Pulldown
  9. Pullups

    9. Pullups

    63% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
    2. 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.
    3. Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
    4. After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
    5. Repeat this motion for the prescribed amount of repetitions.

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

    Why this matches
    • Primary muscle: lats, the same as the Band Underhand Pulldown
    • Equipment: bodyweight only, not a band
    • Body position: hanging, not kneeling
    • Balance: harder to stay steady on than the Band Underhand Pulldown
  10. Rocky Pull-up PulldownPlay demonstration

    10. Rocky Pull-up Pulldown

    63% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand in front of a pull-up bar with your feet shoulder-width apart.
    2. Reach up and grab the bar with an overhand grip, slightly wider than shoulder-width apart.
    3. Hang from the bar with your arms fully extended and your body straight.
    4. Engage your back muscles and pull your body up towards the bar, leading with your chest.
    5. Pause for a moment at the top, then slowly lower your body back down 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
    • Primary muscle: lats, the same as the Band Underhand Pulldown
    • Equipment: bodyweight only, not a band
    • Body position: hanging, not kneeling
    • Balance: harder to stay steady on than the Band Underhand Pulldown

Why You Might Need a Band Underhand Pulldown Alternative

You may substitute the Band Underhand Pulldown because of wrist or elbow pain, lack of bands, or to vary stimulus for growth. The underhand grip increases biceps involvement and can aggravate biceps or distal tendon issues; switching to a neutral grip or different row changes the elbow moment and reduces tendon stress. Equipment limits force you to choose vertical pulls (chin-ups) or horizontal rows (dumbbell rows) that emphasize shoulder extension and scapular retraction. Cue a slow eccentric and lead with the elbows on replacements to maintain lat tension and avoid dominant upper-trapezius compensation.

Band Underhand Pulldown FAQ

What is the best bodyweight alternative to Band Underhand Pulldown?

Chin-ups (underhand grip) are the best bodyweight alternative because they load the lats and biceps in a similar pattern. Cue a full scapular depression and pull your chest to the bar; use negatives or band-assisted reps if you can’t complete full reps yet.

Can I build muscle without doing Band Underhand Pulldown?

Yes, you can build lat muscle with various rows and pull-ups that allow progressive overload and full range of motion. Focus on driving the elbows down and back, increasing load or reps, and controlling the eccentric to maximize 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