10 Best Cable Bar Lateral Pulldown Alternatives for Home Gyms

Ranked 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. 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. Cable Cross-over Lateral Pulldown

   99% match

   • Lats
   • Cable
   • Intermediate
   • Compound

   It uses the same equipment and still works the lats.

   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 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
2. Play demonstration

   2. Cable Incline Pushdown

   99% 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 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
3. Play demonstration

   3. Cable Pulldown (Pro Lat Bar)

   99% 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 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
4. Play demonstration

   4. Cable Rear Pulldown

   99% 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 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. Play demonstration

   5. Cable Pulldown

   97% match

   • Lats
   • Cable
   • Intermediate
   • Compound

   The same equipment, taken with an overhand grip.

   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 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. Play demonstration

   6. Cable Lateral Pulldown (With Rope Attachment)

   96% 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 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. Play demonstration

   7. Cable Underhand Pulldown

   95% match

   • Lats
   • Cable
   • Intermediate
   • Compound

   The same equipment, taken with an underhand grip.

   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 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
8. 

   8. Wide-grip Lat Pulldown

   95% match

   • Lats
   • Cable
   • Intermediate
   • Compound

   How to perform this exercise

   1. Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you 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 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 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.
   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, bring 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 full contracted position. The upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the bar; therefore do not try to pull down the bar using the forearms.
   5. After a second at the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.
   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 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
9. Play demonstration

   9. Cable Lat Pulldown Full Range Of Motion

   94% match

   • Lats
   • Cable
   • Intermediate
   • Compound

   How to perform this exercise

   1. Sit on the lat pulldown machine with your knees positioned under the pads.
   2. Grasp the cable bar with an overhand grip, slightly wider than shoulder-width apart.
   3. Lean back slightly and keep your chest up, maintaining a slight arch in your lower back.
   4. Pull the bar down towards your upper chest, squeezing your shoulder blades together.
   5. Pause for a moment at the bottom of the movement, then slowly release the bar 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 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
10. 

    10. Full Range-of-motion Lat Pulldown

    94% match

    • Lats
    • Cable
    • Intermediate
    • Compound

    How to perform this exercise

    1. Either standing or seated on a high bench, grasp two stirrup cables that are attached to the high pulleys. Grab with the opposing hand so your arms are crisscrossed about you and your palms are facing forward.
    2. Keeping your chest up and maintaining a slight arch in your lower back, pull the handles down as if you were doing a regular pulldown. The range of motion will be more of an arc. During the movement, rotate your hands so that in the bottom position your palms face each other rather than forward. Return slowly to the starting position and repeat.

    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