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 Wide Grip Pull-up, the Wide-grip Rear Pull-up and the Rear Pull-up.

What can I do instead of Cable Bar Lateral Pulldown? Use movements that reproduce shoulder adduction and scapular depression to load the latissimus dorsi. Try wide-grip pull-ups, single-arm high-pulley lat pulldowns, or chest-supported rows. Cue: pull the elbow down and back while keeping the scapula depressed to maximize lat engagement.

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

Original Exercise: Cable Bar Lateral Pulldown

Cable Bar Lateral PulldownPlay demonstration
Primary muscle
Lats
Equipment
Cable
Difficulty
Intermediate
Type
Compound

Secondary muscles: Biceps, Rhomboids, Rear Deltoids

How to perform Cable Bar Lateral Pulldown
  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.
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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
    Wide Grip Pull-upPlay demonstration

    1. Wide Grip Pull-up

    62% 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. Hang from a pull-up bar with your palms facing away from you and your hands wider than shoulder-width apart.
    2. Engage your core and squeeze your shoulder blades together.
    3. Pull your body up towards the bar until your chin is above the bar.
    4. Lower your body back down to the starting position with control.
    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 Cable Bar Lateral Pulldown
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Cable Bar Lateral Pulldown
  2. Wide-grip Rear Pull-up

    2. Wide-grip Rear Pull-up

    62% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Grab the pull-up bar with the palms facing forward using a wide grip.
    2. As you have both arms extended in front of you holding the bar, bring your torso forward and head so that there is an imaginary line from the pull-up bar to the back of your neck. This is your starting position.
    3. Pull your torso up until the bar is near the back of your neck. To do this, draw the shoulders and upper arms down and back while slightly leaning your head forward. 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 Cable Bar Lateral Pulldown
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Cable Bar Lateral Pulldown
  3. Rear Pull-upPlay demonstration

    3. Rear Pull-up

    60% 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 Cable Bar Lateral Pulldown
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Cable Bar Lateral Pulldown
  4. Bench Pull-upsPlay demonstration

    4. Bench Pull-ups

    60% 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 Cable Bar Lateral Pulldown
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Cable Bar Lateral Pulldown
  5. Pull-upPlay demonstration

    5. Pull-up

    60% 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 Cable Bar Lateral Pulldown
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Cable Bar Lateral Pulldown
  6. Pullups

    6. Pullups

    60% 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 Cable Bar Lateral Pulldown
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Cable Bar Lateral Pulldown
  7. Rocky Pull-up PulldownPlay demonstration

    7. Rocky Pull-up Pulldown

    60% 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 Cable Bar Lateral Pulldown
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Cable Bar Lateral Pulldown
  8. Shoulder Grip Pull-upPlay demonstration

    8. Shoulder Grip Pull-up

    60% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Grab the pull-up bar with a shoulder-width grip, palms facing away from you.
    2. Hang freely with your arms fully extended.
    3. Engage your back muscles and pull your body up towards the bar 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 Cable Bar Lateral Pulldown
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Cable Bar Lateral Pulldown
  9. Reverse Grip Pull-upPlay demonstration

    9. Reverse Grip Pull-up

    58% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    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 Cable Bar Lateral Pulldown
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Cable Bar Lateral Pulldown
  10. L-pull-upPlay demonstration

    10. L-pull-up

    58% 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 with your arms fully extended and your body straight.
    3. Engage your lats and biceps to 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 Cable Bar Lateral Pulldown
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Cable Bar Lateral Pulldown

Why You Might Need a Cable Bar Lateral Pulldown Alternative

You might substitute the Cable Bar Lateral Pulldown for several reasons: no cable station available, shoulder pain with vertical pulling, or a need for unilateral work to fix imbalances. Alternatives let you change hand width, grip angle, and loading mechanics to emphasize different lat fibers and scapular control. For example, single-arm pulldowns increase transverse stability, while wide pull-ups lengthen the lat’s stretch. Use a cue such as ‘‘initiate the pull with scapular depression and elbow drive’’ to preserve the same lat-dominant activation across substitutes.

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.

What is the best bodyweight alternative to Cable Bar Lateral Pulldown?

Wide-grip pull-ups are the best bodyweight substitute for lat width and vertical pulling strength. Cue: start by retracting and depressing the scapula, then drive the elbows down and back so the lats shorten at the top of each rep.

Can I build muscle without doing Cable Bar Lateral Pulldown?

Yes, you can build the lats with pull-ups, weighted rows, and tempo-controlled single-arm pulldowns by applying progressive overload. Cue: increase load or slow the eccentric, and hold the peak contraction to maximize time under tension and lat activation.

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