10 Best Cable Bar Lateral Pulldown Alternatives for Home Gyms

The Cable Bar Lateral Pulldown is done seated with a cable machine. Ranked closest by our scoring: the Cable Cross-over Lateral Pulldown, the Cable Incline Pushdown and the Cable Pulldown (Pro Lat Bar).

Cable Bar Lateral PulldownWatch the Cable Bar Lateral Pulldown

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Cable Bar Lateral Pulldown

The steps for the Cable Bar Lateral Pulldown itself, so you can judge how close each substitute below really is.

Lats, with biceps, rhomboids, rear deltoids · Cable · Intermediate · Compound

  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.

The 10 Best Cable Bar Lateral Pulldown Alternatives

10 substitutes, ranked by how closely each one matches the Cable Bar Lateral 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.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Cable Cross-over Lateral PulldownPlay demonstration

    1. Cable Cross-over Lateral Pulldown

    99% match

    Lats · Intermediate · Compound

    It uses the same equipment and still works the lats.

    • Cable
    How to perform it
    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 Cable Bar Lateral Pulldown
    • Primary muscle: lats, the same as the Cable Bar Lateral Pulldown
    • Equipment: a cable, the same as the Cable Bar Lateral Pulldown
    • Body position: seated, the same as the Cable Bar Lateral Pulldown
  5. Cable PulldownPlay demonstration

    5. Cable Pulldown

    97% match

    Lats · Intermediate · Compound

    The same equipment, taken with an overhand grip.

    • Cable
    How to perform it
    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 Cable Bar Lateral Pulldown
    • Primary muscle: lats, the same as the Cable Bar Lateral Pulldown
    • Equipment: a cable, the same as the Cable Bar Lateral Pulldown
    • Body position: seated, the same as the Cable Bar Lateral Pulldown
  6. Cable Lateral Pulldown (With Rope Attachment)Play demonstration

    6. Cable Lateral Pulldown (With Rope Attachment)

    96% match

    Lats · Intermediate · Compound

    The same equipment, taken with a rope handle.

    • Cable
    How to perform it
    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 Cable Bar Lateral Pulldown
    • Primary muscle: lats, the same as the Cable Bar Lateral Pulldown
    • Equipment: a cable, the same as the Cable Bar Lateral Pulldown
    • Body position: seated, the same as the Cable Bar Lateral Pulldown
  7. Cable Underhand PulldownPlay demonstration

    7. Cable Underhand Pulldown

    95% match

    Lats · Intermediate · Compound

    The same equipment, taken with an underhand grip.

    • Cable
    How to perform it
    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 Cable Bar Lateral Pulldown
    • Primary muscle: lats, the same as the Cable Bar Lateral Pulldown
    • Equipment: a cable, the same as the Cable Bar Lateral Pulldown
    • Body position: seated, the same as the Cable Bar Lateral Pulldown

Cable Bar Lateral Pulldown FAQ

What muscles does Cable Bar Lateral Pulldown work?

The pulldown primarily targets the latissimus dorsi, plus teres major, posterior deltoid and biceps as synergists, with serratus and lower traps stabilizing the scapula. Cue: pull the elbows down toward the hips to bias the lats over the biceps and feel the shoulder blades depress and retract.

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