10 Best Cable Pulldown Alternatives for Home & Gym

The Cable 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). A harder version, the Cable Wide Grip Rear Pulldown Behind Neck, is listed below as a progression rather than a swap.

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

Original Exercise: Cable Pulldown

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

Secondary muscles: Biceps, Forearms

How to perform Cable Pulldown
  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.
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Ranked Cable Pulldown Alternatives

10 substitutes, ranked by how closely each one matches the Cable 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Cable Cross-over Lateral PulldownPlay demonstration

    1. Cable Cross-over Lateral Pulldown

    98% match
    • Lats
    • Cable
    • Intermediate
    • Compound

    The same equipment, taken with a wide grip.

    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 Pulldown
    • Primary muscle: lats, the same as the Cable Pulldown
    • Equipment: a cable, the same as the Cable Pulldown
    • Body position: seated, the same as the Cable Pulldown
  2. Cable Incline PushdownPlay demonstration

    2. Cable Incline Pushdown

    98% 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 Pulldown
    • Equipment: a cable, the same as the Cable Pulldown
    • Body position: seated, the same as the Cable Pulldown
  3. Cable Pulldown (Pro Lat Bar)Play demonstration

    3. Cable Pulldown (Pro Lat Bar)

    98% 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 Pulldown
    • Primary muscle: lats, the same as the Cable Pulldown
    • Equipment: a cable, the same as the Cable Pulldown
    • Body position: seated, the same as the Cable Pulldown
  4. Cable Rear PulldownPlay demonstration

    4. Cable Rear Pulldown

    98% 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 Pulldown
    • Primary muscle: lats, the same as the Cable Pulldown
    • Equipment: a cable, the same as the Cable Pulldown
    • Body position: seated, the same as the Cable Pulldown
  5. Cable Bar Lateral PulldownPlay demonstration

    5. Cable Bar Lateral Pulldown

    97% match
    • Lats
    • Cable
    • Intermediate
    • Compound
    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 Pulldown
    • Primary muscle: lats, the same as the Cable Pulldown
    • Equipment: a cable, the same as the Cable Pulldown
    • Body position: seated, the same as the Cable Pulldown
  6. Cable Underhand PulldownPlay demonstration

    6. Cable Underhand Pulldown

    96% 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 Pulldown
    • Primary muscle: lats, the same as the Cable Pulldown
    • Equipment: a cable, the same as the Cable Pulldown
    • Body position: seated, the same as the Cable Pulldown
  7. Cable Lateral Pulldown (With Rope Attachment)Play demonstration

    7. Cable Lateral Pulldown (With Rope Attachment)

    95% 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 Pulldown
    • Primary muscle: lats, the same as the Cable Pulldown
    • Equipment: a cable, the same as the Cable Pulldown
    • Body position: seated, the same as the Cable Pulldown
  8. Cable Lat Pulldown Full Range Of MotionPlay demonstration

    8. Cable Lat Pulldown Full Range Of Motion

    93% 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 Pulldown
    • Primary muscle: lats, the same as the Cable Pulldown
    • Equipment: a cable, the same as the Cable Pulldown
    • Body position: seated, the same as the Cable Pulldown
  9. Full Range-of-motion Lat Pulldown

    9. Full Range-of-motion Lat Pulldown

    93% 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 Pulldown
    • Primary muscle: lats, the same as the Cable Pulldown
    • Equipment: a cable, the same as the Cable Pulldown
    • Body position: seated, the same as the Cable Pulldown
  10. Cable Wide Grip Rear Pulldown Behind NeckPlay demonstration

    Progression

    10. Cable Wide Grip Rear Pulldown Behind Neck

    92% match
    • Lats
    • Cable
    • Advanced
    • Compound
    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 a wide overhand grip.
    3. Keep your back straight and your chest up as you lean back slightly.
    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 up to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: lat pulldown, the same as the Cable Pulldown
    • Primary muscle: lats, the same as the Cable Pulldown
    • Equipment: a cable, the same as the Cable Pulldown
    • Body position: seated, the same as the Cable Pulldown

Cable Pulldown FAQ

What muscles does Cable Pulldown work?

Cable pulldown primarily targets the latissimus dorsi, with secondary emphasis on the teres major, posterior deltoids, rhomboids, and biceps. The exercise is a vertical pulling pattern that relies on scapular depression and elbow extension to load the lats.

Can I build muscle without doing Cable Pulldown?

Yes, you can build back muscle with other vertical pulls, heavy rows, and progressive overload if you maintain full range and lat-focused cues. Track load, use slow eccentrics, and ensure elbow-driven pulling or scapular depression on alternatives to reproduce the lat stimulus.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology