10 Best Barbell Pullover Alternatives for Lat Stretch

Ranked Barbell Pullover Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Pullover 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

   Play demonstration

   1. Muscle Up

   56% match

   • Lats
   • Bodyweight
   • Advanced
   • Compound

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

   How to perform this exercise

   1. Start by hanging from a pull-up bar with your palms facing away from you and your arms fully extended.
   2. Engage your core and pull your body up towards the bar, leading with your chest.
   3. As you reach the top of the movement, transition your grip so that your palms are facing towards you.
   4. Continue pulling yourself up until your chest is above the bar and your arms are fully flexed.
   5. Reverse the movement by slowly lowering 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 Barbell Pullover
   • Equipment: bodyweight only, not free weights
   • Body position: hanging, not lying on your back
   • Balance: harder to stay steady on than the Barbell Pullover
2. Play demonstration

   2. Inverted Row

   55% match

   • Lats
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Set up a bar at waist height or use a suspension trainer.
   2. Stand facing the bar or suspension trainer, with your feet shoulder-width apart.
   3. Grab the bar or handles with an overhand grip, slightly wider than shoulder-width apart.
   4. Lean back, keeping your body straight and your heels on the ground.
   5. Pull your chest towards the bar or handles, squeezing your shoulder blades together.
   6. Pause for a moment at the top, then slowly lower yourself 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

   • Primary muscle: lats, the same as the Barbell Pullover
   • Equipment: bodyweight only, not free weights
   • Body position: hanging, not lying on your back
   • Balance: harder to stay steady on than the Barbell Pullover
3. Play demonstration

   3. Bodyweight Standing Row

   54% match

   • Lats
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and knees slightly bent.
   2. Grasp a bar or handles with an overhand grip, palms facing down.
   3. Keep your back straight and core engaged.
   4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
   5. Pause for a moment at the top of the movement.
   6. Slowly release and extend your arms back to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: lats, the same as the Barbell Pullover
   • Equipment: bodyweight only, not free weights
   • Body position: standing, not lying on your back
   • Balance: harder to stay steady on than the Barbell Pullover
4. Play demonstration

   4. Suspended Row

   54% match

   • Lats
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Set up a suspension trainer at an appropriate height.
   2. Stand facing the anchor point with your feet shoulder-width apart.
   3. Hold the handles with an overhand grip, palms facing each other.
   4. Lean back, keeping your body straight and your heels on the ground.
   5. Pull your chest towards the handles, squeezing your shoulder blades together.
   6. Pause for a moment at the top, then slowly lower yourself 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

   • Primary muscle: lats, the same as the Barbell Pullover
   • Equipment: a suspension trainer, not free weights
   • Body position: hanging, not lying on your back
   • Balance: harder to stay steady on than the Barbell Pullover
5. Play demonstration

   5. Kipping Muscle Up

   54% match

   • Lats
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Start by hanging from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
   2. Engage your core and use a swinging motion to generate momentum.
   3. As you swing forward, pull your chest towards the bar, using your lats and biceps to initiate the movement.
   4. Continue the upward motion until your chest reaches the bar, then transition into a dip position by pushing down on the bar and extending your arms.
   5. Lower yourself back down to the starting position by bending your arms and controlling the descent.
   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 Barbell Pullover
   • Equipment: bodyweight only, not free weights
   • Body position: hanging, not lying on your back
   • Balance: harder to stay steady on than the Barbell Pullover
6. Play demonstration

   6. Muscle-up (On Vertical Bar)

   52% match

   • Lats
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Start by hanging from a vertical bar with your palms facing away from you and your arms fully extended.
   2. Engage your core and pull your body up towards the bar, leading with your chest.
   3. As you pull yourself up, lean back slightly and bring your elbows towards your sides.
   4. Continue pulling until your chest reaches the bar and your elbows are fully bent.
   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 Barbell Pullover
   • Equipment: bodyweight only, not free weights
   • Body position: hanging, not lying on your back
   • Balance: harder to stay steady on than the Barbell Pullover
7. Play demonstration

   7. Bodyweight Standing Close-grip Row

   50% match

   • Lats
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and knees slightly bent.
   2. Bend forward at the waist, keeping your back straight and your core engaged.
   3. Extend your arms straight in front of you, gripping the bar or handles with a close grip.
   4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
   5. Pause for a moment at the top of the movement, then slowly release and return to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: lats, the same as the Barbell Pullover
   • Equipment: bodyweight only, not free weights
   • Body position: standing, not lying on your back
   • Balance: harder to stay steady on than the Barbell Pullover
8. Play demonstration

   8. Inverted Row With Straps

   50% match

   • Lats
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Set up a suspension trainer or straps at chest height.
   2. Stand facing the anchor point and grab the handles with an overhand grip.
   3. Walk your feet forward, leaning back until your body is at an angle.
   4. Keep your body straight and engage your core.
   5. Pull your chest towards the handles, squeezing your shoulder blades together.
   6. Pause for a moment at the top, then slowly lower yourself 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

   • Primary muscle: lats, the same as the Barbell Pullover
   • Equipment: a suspension trainer, not free weights
   • Body position: hanging, not lying on your back
   • Balance: harder to stay steady on than the Barbell Pullover
9. Play demonstration

   9. Bodyweight Standing Row (With Towel)

   49% match

   • Lats
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a towel in front of you with both hands.
   2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
   3. Pull the towel towards your chest, squeezing your shoulder blades together.
   4. Pause for a moment at the top, then slowly release the tension and return 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 Barbell Pullover
   • Equipment: bodyweight only, not free weights
   • Body position: standing, not lying on your back
   • Balance: harder to stay steady on than the Barbell Pullover
10. Play demonstration

    10. Rear Pull-up

    49% 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 Barbell Pullover
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not lying on your back
    • Balance: harder to stay steady on than the Barbell Pullover