10 Best Cable Rear Pulldown Alternatives for Limited Equipment

The Cable Rear 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.

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

Original Exercise: Cable Rear Pulldown

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

Secondary muscles: Biceps, Rhomboids, Rear Deltoids

How to perform Cable Rear Pulldown
  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.
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Ranked Cable Rear Pulldown Alternatives

10 substitutes, ranked by how closely each one matches the Cable Rear 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 Rear Pulldown
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Cable Rear 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 Rear Pulldown
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Cable Rear Pulldown
  3. Rear Pull-upPlay demonstration

    3. Rear Pull-up

    61% 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 Rear Pulldown
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Cable Rear 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 Rear Pulldown
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Cable Rear 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 Rear Pulldown
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Cable Rear 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 Rear Pulldown
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Cable Rear 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 Rear Pulldown
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Cable Rear 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 Rear Pulldown
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Cable Rear Pulldown
  9. Reverse Grip Pull-upPlay demonstration

    9. Reverse Grip Pull-up

    59% 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 Rear Pulldown
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Cable Rear Pulldown
  10. L-pull-upPlay demonstration

    10. L-pull-up

    59% 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 Rear Pulldown
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Cable Rear Pulldown

Why You Might Need a Cable Rear Pulldown Alternative

You might substitute the Cable Rear Pulldown because behind-the-neck pulling can stress the rotator cuff and restrict healthy scapular motion. Gyms and home setups also vary; you may lack a high cable or the right bar. Alternatives let you keep the vertical pulling plane, sustain lat length-tension, and control shoulder position. Choosing a front pulldown or pull-up with thoracic extension and a down-and-back elbow path reduces impingement risk. If loading is limited, manipulate tempo (3–4 second eccentrics) or reps to maintain mechanical tension while preserving lat activation.

How to Choose the Right Cable Rear Pulldown Substitute

Pick a substitute based on plane of pull, loading capacity, and shoulder safety. For vertical pull feel, choose wide-grip front pulldowns or pull-ups and cue a chest-up posture with elbows driving down and back to emphasize the lats. For horizontal pull emphasis, use bent-over barbell or chest-supported rows and cue a long spine and elbow-driven contraction. Consider grip (neutral shifts activation toward lats; supinated increases biceps). Match range of motion so you reach full scapular upward rotation and a controlled depression, and prioritize progressive overload via load, reps, or tempo.

Cable Rear Pulldown FAQ

What muscles does Cable Rear Pulldown work?

It primarily targets the latissimus dorsi, with assistance from teres major, posterior deltoid, and the rhomboids for scapular retraction. Cue a high-elbow pull and scapular retraction to maximize lat engagement and limit deltoid takeover.

What is the best bodyweight alternative to Cable Rear Pulldown?

Pull-ups are the best bodyweight substitute because they reproduce the vertical high-elbow pull and load the lats. Use a full scapular pull before bending the elbows and lead the movement with the elbows to keep lat activation high.

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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