10 Best Cable Underhand Pulldown Alternatives for Any Setup

The Cable Underhand Pulldown is done seated with a cable machine. Ranked closest by our scoring: the Reverse Grip Pull-up, the Chin-up and the Gironda Sternum Chin.

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

Original Exercise: Cable Underhand Pulldown

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

Secondary muscles: Biceps, Forearms

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

10 substitutes, ranked by how closely each one matches the Cable Underhand 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
    Reverse Grip Pull-upPlay demonstration

    1. Reverse Grip Pull-up

    63% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound

    Use this when you have nothing to train with, because it works the lats with bodyweight alone.

    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 Underhand Pulldown
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Cable Underhand Pulldown
  2. Chin-upPlay demonstration

    2. Chin-up

    62% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your palms facing towards you and your hands shoulder-width apart.
    2. Engage your core and pull your body up towards the bar, leading with your chest.
    3. Continue pulling 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 Underhand Pulldown
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Cable Underhand Pulldown
  3. Gironda Sternum ChinPlay demonstration

    3. Gironda Sternum Chin

    61% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand facing a high 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 lats and biceps to pull your chest up towards the bar, leading with your sternum.
    5. Pause for a moment at the top, then slowly lower yourself 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 Underhand Pulldown
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Cable Underhand Pulldown
  4. Rear Pull-upPlay demonstration

    4. Rear 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 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 Underhand Pulldown
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Cable Underhand Pulldown
  5. Close Grip Chin-upPlay demonstration

    5. Close Grip Chin-up

    59% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Grab the pull-up bar with your palms facing towards you and your hands shoulder-width apart.
    2. Hang from the bar with your arms fully extended and your feet off the ground.
    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 Underhand Pulldown
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Cable Underhand Pulldown
  6. Bench Pull-upsPlay demonstration

    6. Bench Pull-ups

    58% 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 Underhand Pulldown
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Cable Underhand Pulldown
  7. Pull Up (Neutral Grip)Play demonstration

    7. Pull Up (Neutral Grip)

    58% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with a neutral grip (palms facing each other) 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 driving your elbows down towards your hips.
    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 with control.
    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 Underhand Pulldown
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Cable Underhand Pulldown
  8. Pull-upPlay demonstration

    8. Pull-up

    58% 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 Underhand Pulldown
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Cable Underhand Pulldown
  9. Pullups

    9. Pullups

    58% 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 Underhand Pulldown
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Cable Underhand Pulldown
  10. Rocky Pull-up PulldownPlay demonstration

    10. Rocky Pull-up Pulldown

    58% 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 Underhand Pulldown
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Cable Underhand Pulldown

Why You Might Need a Cable Underhand Pulldown Alternative

You might replace the Cable Underhand Pulldown for several practical reasons: no cable station, shoulder or wrist pain with the underhand grip, or a need for unilateral work and variety. The underhand set-up emphasizes elbow flexion, which increases biceps involvement; alternatives shift that balance or change torso angle to alter lat and posterior deltoid recruitment. If you have shoulder impingement, choose vertical-pull variations that allow a neutral wrist and scapular-first initiation. If you lack equipment, bodyweight rows preserve the horizontal pulling pattern and keep tension on the lats while reducing compressive spine load.

Cable Underhand Pulldown FAQ

What muscles does Cable Underhand Pulldown work?

The Cable Underhand Pulldown primarily targets the latissimus dorsi while also loading the biceps brachii due to the supinated grip. It recruits teres major, posterior deltoid, rhomboids and middle traps for scapular retraction and depression.

Can I build muscle without doing Cable Underhand Pulldown?

Yes. You can build lat mass with progressive overload on alternatives like weighted chin-ups, single-arm dumbbell rows, or heavy horizontal rows. Emphasize full range of motion, controlled eccentric tempo, and driving the elbows down and back to maximize lat recruitment.

Find Alternatives for Any Exercise

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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