10 Best Cable Lateral Pulldown (With Rope Attachment) Alternatives for Limited Equipment

Ranked Cable Lateral Pulldown (With Rope Attachment) Alternatives

10 substitutes, ranked by how closely each one matches the Cable Lateral Pulldown (With Rope Attachment) 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 Bar Lateral Pulldown

   96% match

   • Lats
   • Cable
   • Intermediate
   • Compound

   The same equipment, taken with a wide grip.

   How to perform this exercise

   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.

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

   Why this matches

   • Movement: lat pulldown, the same as the Cable Lateral Pulldown (With Rope Attachment)
   • Primary muscle: lats, the same as the Cable Lateral Pulldown (With Rope Attachment)
   • Equipment: a cable, the same as the Cable Lateral Pulldown (With Rope Attachment)
   • Body position: seated, the same as the Cable Lateral Pulldown (With Rope Attachment)
2. Play demonstration

   2. Cable Cross-over Lateral Pulldown

   95% match

   • Lats
   • Cable
   • Intermediate
   • Compound

   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 Lateral Pulldown (With Rope Attachment)
   • Primary muscle: lats, the same as the Cable Lateral Pulldown (With Rope Attachment)
   • Equipment: a cable, the same as the Cable Lateral Pulldown (With Rope Attachment)
   • Body position: seated, the same as the Cable Lateral Pulldown (With Rope Attachment)
3. Play demonstration

   3. Cable Incline Pushdown

   95% 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 Lateral Pulldown (With Rope Attachment)
   • Equipment: a cable, the same as the Cable Lateral Pulldown (With Rope Attachment)
   • Body position: seated, the same as the Cable Lateral Pulldown (With Rope Attachment)
4. Play demonstration

   4. Cable Pulldown

   95% 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 Lateral Pulldown (With Rope Attachment)
   • Primary muscle: lats, the same as the Cable Lateral Pulldown (With Rope Attachment)
   • Equipment: a cable, the same as the Cable Lateral Pulldown (With Rope Attachment)
   • Body position: seated, the same as the Cable Lateral Pulldown (With Rope Attachment)
5. Play demonstration

   5. Cable Pulldown (Pro Lat Bar)

   95% 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 Lateral Pulldown (With Rope Attachment)
   • Primary muscle: lats, the same as the Cable Lateral Pulldown (With Rope Attachment)
   • Equipment: a cable, the same as the Cable Lateral Pulldown (With Rope Attachment)
   • Body position: seated, the same as the Cable Lateral Pulldown (With Rope Attachment)
6. Play demonstration

   6. Cable Rear Pulldown

   95% 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 Lateral Pulldown (With Rope Attachment)
   • Primary muscle: lats, the same as the Cable Lateral Pulldown (With Rope Attachment)
   • Equipment: a cable, the same as the Cable Lateral Pulldown (With Rope Attachment)
   • Body position: seated, the same as the Cable Lateral Pulldown (With Rope Attachment)
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 Lateral Pulldown (With Rope Attachment)
   • Primary muscle: lats, the same as the Cable Lateral Pulldown (With Rope Attachment)
   • Equipment: a cable, the same as the Cable Lateral Pulldown (With Rope Attachment)
   • Body position: seated, the same as the Cable Lateral Pulldown (With Rope Attachment)
8. 

   8. Close-grip Front Lat Pulldown

   91% 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 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.
   3. As you have both arms extended in front of you - while 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 (only the arms should move). The forearms should do no other work except for holding the bar; therefore do not try to pull the bar down using the forearms.
   5. After a second in the contracted position, while 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. 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 Lateral Pulldown (With Rope Attachment)
   • Primary muscle: lats, the same as the Cable Lateral Pulldown (With Rope Attachment)
   • Equipment: a cable, the same as the Cable Lateral Pulldown (With Rope Attachment)
   • Body position: seated, the same as the Cable Lateral Pulldown (With Rope Attachment)
9. 

   9. V-bar Pulldown

   91% match

   • Lats
   • Cable
   • Intermediate
   • Compound

   How to perform this exercise

   1. Sit down on a pull-down machine with a V-Bar attached to the top pulley.
   2. 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.
   3. Grab the V-bar with the palms facing each other (a neutral grip). Stick your chest out and lean yourself back slightly (around 30-degrees) in order to better engage the lats. This will be your starting position.
   4. Using your lats, pull the bar down as you squeeze your shoulder blades. Continue until your chest nearly touches the V-bar. Exhale as you execute this motion. Tip: Keep the torso stationary throughout the movement.
   5. After a second hold on the contracted position, slowly bring the bar back to the starting position as you breathe in.
   6. Repeat for the prescribed 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 Lateral Pulldown (With Rope Attachment)
   • Primary muscle: lats, the same as the Cable Lateral Pulldown (With Rope Attachment)
   • Equipment: a cable, the same as the Cable Lateral Pulldown (With Rope Attachment)
   • Body position: seated, the same as the Cable Lateral Pulldown (With Rope Attachment)
10. 

    10. Wide-grip Lat Pulldown

    91% 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 Lateral Pulldown (With Rope Attachment)
    • Primary muscle: lats, the same as the Cable Lateral Pulldown (With Rope Attachment)
    • Equipment: a cable, the same as the Cable Lateral Pulldown (With Rope Attachment)
    • Body position: seated, the same as the Cable Lateral Pulldown (With Rope Attachment)