10 Best One Arm Lat Pulldown Alternatives for Limited Equipment or Rehab

Ranked One Arm Lat Pulldown Alternatives

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

1. Best match

   Play demonstration

   1. Cable One Arm Pulldown

   96% match

   • Lats
   • Cable
   • Intermediate
   • Compound

   The same equipment, taken with an overhand grip.

   How to perform this exercise

   1. Attach a single handle to a high pulley cable machine.
   2. Stand facing the machine with your feet shoulder-width apart.
   3. Grasp the handle with an overhand grip and extend your arm fully.
   4. Keep your back straight and your core engaged.
   5. Pull the handle down towards your side while keeping your elbow close to your body.
   6. Pause for a moment at the bottom of the movement, squeezing your lat muscle.
   7. Slowly release the handle back to the starting position.
   8. Repeat for the desired number of repetitions.
   9. Switch sides and repeat the exercise with the other arm.

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

   Why this matches

   • Movement: lat pulldown, the same as the One Arm Lat Pulldown
   • Primary muscle: lats, the same as the One Arm Lat Pulldown
   • Equipment: a cable, the same as the One Arm Lat Pulldown
   • Body position: seated, the same as the One Arm Lat Pulldown
2. Play demonstration

   2. Alternate Lateral Pulldown

   94% match

   • Lats
   • Cable
   • Intermediate
   • Compound

   It uses the same equipment and still works the lats.

   How to perform this exercise

   1. Sit on the cable machine with your back straight and feet flat on the ground.
   2. Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
   3. Lean back slightly and pull the handles towards your chest, squeezing your shoulder blades together.
   4. Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
   5. Repeat for the desired number of repetitions.

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

   Why this matches

   • Movement: lat pulldown, the same as the One Arm Lat Pulldown
   • Primary muscle: lats, the same as the One Arm Lat Pulldown
   • Equipment: a cable, the same as the One Arm Lat Pulldown
   • Body position: seated, the same as the One Arm Lat Pulldown
3. Play demonstration

   3. Cable Lateral Pulldown With V-bar

   93% match

   • Lats
   • Cable
   • Intermediate
   • Compound

   How to perform this exercise

   1. Sit down on the cable pulldown machine and grab the v-bar attachment with an overhand grip.
   2. Adjust the knee pad so that your thighs are secured under it.
   3. Keep your back straight and lean back slightly.
   4. Pull the v-bar down towards your upper chest while keeping your elbows close to your body.
   5. Squeeze your back muscles at the bottom of the movement.
   6. Slowly return the v-bar to the starting position and 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 One Arm Lat Pulldown
   • Primary muscle: lats, the same as the One Arm Lat Pulldown
   • Equipment: a cable, the same as the One Arm Lat Pulldown
   • Body position: seated, the same as the One Arm Lat Pulldown
4. Play demonstration

   4. Twin Handle Parallel Grip Lat Pulldown

   93% match

   • Lats
   • Cable
   • Intermediate
   • Compound

   How to perform this exercise

   1. Adjust the seat height and position yourself facing the cable machine.
   2. Grasp the handles with an overhand grip, hands shoulder-width apart.
   3. Sit down and position your thighs under the thigh pads, keeping your feet flat on the floor.
   4. Lean back slightly and keep your chest up, maintaining a neutral spine.
   5. Pull the handles down towards your upper chest, squeezing your shoulder blades together.
   6. Pause for a moment at the bottom of the movement, feeling the contraction in your lats.
   7. Slowly release the handles and 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 One Arm Lat Pulldown
   • Primary muscle: lats, the same as the One Arm Lat Pulldown
   • Equipment: a cable, the same as the One Arm Lat Pulldown
   • Body position: seated, the same as the One Arm Lat Pulldown
5. 

   5. Kneeling Single-arm High Pulley Row

   90% match

   • Lats
   • Cable
   • Intermediate
   • Compound

   Pick this when you want to work the lats with more balance to manage.

   How to perform this exercise

   1. Attach a single handle to a high pulley and make your weight selection.
   2. Kneel in front of the cable tower, taking the cable with one hand with your arm extended. This will be your starting position.
   3. Starting with your palm facing forward, pull the weight down to your torso by flexing the elbow and retract the shoulder blade. As you do so, rotate the wrist so that at the completion of the movement, your palm is now facing you.
   4. After a brief pause, return to the starting position.

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

   Why this matches

   • Primary muscle: lats, the same as the One Arm Lat Pulldown
   • Equipment: a cable, the same as the One Arm Lat Pulldown
   • Body position: kneeling, not seated
   • Balance: harder to stay steady on than the One Arm Lat Pulldown
6. Play demonstration

   6. Cable Lat Pulldown Full Range Of Motion

   89% match

   • Lats
   • Cable
   • Intermediate
   • Compound

   The same equipment, taken with a wide grip.

   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 One Arm Lat Pulldown
   • Primary muscle: lats, the same as the One Arm Lat Pulldown
   • Equipment: a cable, the same as the One Arm Lat Pulldown
   • Body position: seated, the same as the One Arm Lat Pulldown
7. 

   7. Full Range-of-motion Lat Pulldown

   89% 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 One Arm Lat Pulldown
   • Primary muscle: lats, the same as the One Arm Lat Pulldown
   • Equipment: a cable, the same as the One Arm Lat Pulldown
   • Body position: seated, the same as the One Arm Lat Pulldown
8. 

   8. Underhand Cable Pulldowns

   89% 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. 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 pull-down bar with the palms facing your torso (a supinated grip). Make sure that the hands are placed closer than the 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, pull 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 fully contracted position and keep the elbows close to your body. The upper torso should remain stationary as your bring the bar to you and only the arms should move. The forearms should do no other work other than hold the bar.
   5. After a second on the contracted position, while breathing in, slowly bring the bar back to the starting position when your arms are fully extended and the lats are fully stretched.
   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 One Arm Lat Pulldown
   • Primary muscle: lats, the same as the One Arm Lat Pulldown
   • Equipment: a cable, the same as the One Arm Lat Pulldown
   • Body position: seated, the same as the One Arm Lat Pulldown
9. Play demonstration

   Progression

   9. Cable Wide Grip Rear Pulldown Behind Neck

   88% 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 One Arm Lat Pulldown
   • Primary muscle: lats, the same as the One Arm Lat Pulldown
   • Equipment: a cable, the same as the One Arm Lat Pulldown
   • Body position: seated, the same as the One Arm Lat Pulldown
10. 

    10. Close-grip Front Lat Pulldown

    88% 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 One Arm Lat Pulldown
    • Primary muscle: lats, the same as the One Arm Lat Pulldown
    • Equipment: a cable, the same as the One Arm Lat Pulldown
    • Body position: seated, the same as the One Arm Lat Pulldown