10 Best Close-grip Front Lat Pulldown Alternatives for Limited Equipment

The Close-grip Front Lat Pulldown is done seated with a cable machine. Ranked closest by our scoring: the Reverse Grip Pull-up, the Close Grip Chin-up and the Chin-up.

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

Original Exercise: Close-grip Front Lat Pulldown

Close-grip Front Lat Pulldown
Primary muscle
Lats
Equipment
Cable
Difficulty
Intermediate
Type
Compound

Secondary muscles: Biceps, Middle Back, Shoulders

How to perform Close-grip Front Lat Pulldown
  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.
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Ranked Close-grip Front Lat Pulldown Alternatives

10 substitutes, ranked by how closely each one matches the Close-grip Front Lat 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

    65% 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 Close-grip Front Lat Pulldown
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Close-grip Front Lat Pulldown
  2. Close Grip Chin-upPlay demonstration

    2. Close Grip Chin-up

    65% 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 Close-grip Front Lat Pulldown
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Close-grip Front Lat Pulldown
  3. Chin-upPlay demonstration

    3. Chin-up

    65% 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 Close-grip Front Lat Pulldown
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Close-grip Front Lat Pulldown
  4. Rear Pull-upPlay demonstration

    4. Rear Pull-up

    63% 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 Close-grip Front Lat Pulldown
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Close-grip Front Lat Pulldown
  5. Gironda Sternum ChinPlay demonstration

    5. Gironda Sternum Chin

    63% 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 Close-grip Front Lat Pulldown
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Close-grip Front Lat Pulldown
  6. Bench Pull-upsPlay demonstration

    6. Bench Pull-ups

    63% 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 Close-grip Front Lat Pulldown
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Close-grip Front Lat Pulldown
  7. Pull Up (Neutral Grip)Play demonstration

    7. Pull Up (Neutral Grip)

    63% 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 Close-grip Front Lat Pulldown
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Close-grip Front Lat Pulldown
  8. Pull-upPlay demonstration

    8. Pull-up

    63% 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 Close-grip Front Lat Pulldown
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Close-grip Front Lat Pulldown
  9. Pullups

    9. Pullups

    63% 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 Close-grip Front Lat Pulldown
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Close-grip Front Lat Pulldown
  10. Rocky Pull-up PulldownPlay demonstration

    10. Rocky Pull-up Pulldown

    63% 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 Close-grip Front Lat Pulldown
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Close-grip Front Lat Pulldown

Why You Might Need a Close-grip Front Lat Pulldown Alternative

You might substitute the close-grip front lat pulldown because of equipment limits, shoulder or elbow pain, or to vary stimulus. Gyms without a cable tower need horizontal pulls or bodyweight vertical pulls. Rotator cuff or impingement issues may make the overhead pull uncomfortable; switching to rows or neutral-grip pulls reduces shoulder elevation and internal rotation. Programming reasons, weakness in one side, a need for unilateral work, or a plateau, also justify alternatives. Choose movements that preserve lat loading, control scapular motion (depression/retraction), and allow progressive overload to maintain strength and hypertrophy outcomes.

How to Choose the Right Close-grip Front Lat Pulldown Substitute

Select a substitute based on equipment, movement plane, and injury history. If you need a vertical pull to match the lat pulldown’s line of pull, prioritize chin-ups or neutral-grip pull-ups; if you lack vertical options, choose horizontal pulls like close-grip seated rows to target the lats with elbow drive. For shoulder pain pick neutral or underhand grips and emphasize scapular depression and controlled eccentrics. Consider unilateral rows to fix imbalances and choose an exercise that lets you progressively overload (add load, reps, or time under tension). Match rep ranges and tempo to your hypertrophy or strength goals.

Close-grip Front Lat Pulldown FAQ

What muscles does Close-Grip Front Lat Pulldown work?

The close-grip front lat pulldown primarily targets the latissimus dorsi and teres major while also engaging the biceps brachii, posterior deltoids, rhomboids, and lower traps. The movement involves vertical humeral adduction with scapular depression and retraction plus elbow flexion.

What is the best bodyweight alternative to Close-Grip Front Lat Pulldown?

The best bodyweight alternative is the close-grip chin-up (supinated or neutral grip). It replicates the vertical pulling pattern and heavily activates the lats and biceps; if you can't perform full reps, use assisted chin-ups, band assistance, or slow negatives to build strength.

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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