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.

1. Best match

   Play demonstration

   1. Pull Up (Neutral Grip)

   60% 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 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 One Arm Lat Pulldown
   • Equipment: bodyweight only, not a cable
   • Body position: hanging, not seated
   • Balance: harder to stay steady on than the One Arm Lat Pulldown
2. Play demonstration

   2. One Arm Chin-up

   60% match

   • Lats
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Stand facing a pull-up bar with your feet shoulder-width apart.
   2. Reach up and grab the bar with an underhand grip, with one hand gripping the bar and the other hand holding your wrist for support.
   3. Hang from the bar with your arm fully extended, keeping your body straight and your core engaged.
   4. Pull yourself up towards the bar by bending your elbow and squeezing your back muscles.
   5. Continue pulling until your chin is above the bar, then slowly lower yourself back down to the starting position.
   6. Repeat for the desired number of repetitions, then switch arms and repeat.

   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: bodyweight only, not a cable
   • Body position: hanging, not seated
   • Balance: harder to stay steady on than the One Arm Lat Pulldown
3. 

   3. V-bar Pullup

   59% match

   • Lats
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start by placing the middle of the V-bar in the middle of the pull-up bar (assuming that the pull-up station you are using does not have neutral grip handles). The V-Bar handles will be facing down so that you can hang from the pull-up bar through the use of the handles.
   2. Once you securely place the V-bar, take a hold of the bar from each side and hang from it. Stick your chest out and lean yourself back slightly in order to better engage the lats. This will be your starting position.
   3. Using your lats, pull your torso up while leaning your head back slightly so that you do not hit yourself with the chin-up bar. Continue until your chest nearly touches the V-bar. Exhale as you execute this motion.
   4. After a second hold on the contracted position, slowly lower your body back to the starting position as you breathe in.
   5. Repeat for the prescribed 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 One Arm Lat Pulldown
   • Equipment: bodyweight only, not a cable
   • Body position: hanging, not seated
   • Balance: harder to stay steady on than the One Arm Lat Pulldown
4. Play demonstration

   4. Rear Pull-up

   57% 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 One Arm Lat Pulldown
   • Equipment: bodyweight only, not a cable
   • Body position: hanging, not seated
   • Balance: harder to stay steady on than the One Arm Lat Pulldown
5. Play demonstration

   5. Reverse Grip Pull-up

   57% 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 One Arm Lat Pulldown
   • Equipment: bodyweight only, not a cable
   • Body position: hanging, not seated
   • Balance: harder to stay steady on than the One Arm Lat Pulldown
6. Play demonstration

   6. Bench Pull-ups

   56% 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 One Arm Lat Pulldown
   • Equipment: bodyweight only, not a cable
   • Body position: hanging, not seated
   • Balance: harder to stay steady on than the One Arm Lat Pulldown
7. Play demonstration

   7. Chin-up

   56% 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 One Arm Lat Pulldown
   • Equipment: bodyweight only, not a cable
   • Body position: hanging, not seated
   • Balance: harder to stay steady on than the One Arm Lat Pulldown
8. Play demonstration

   8. Pull-up

   56% 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 One Arm Lat Pulldown
   • Equipment: bodyweight only, not a cable
   • Body position: hanging, not seated
   • Balance: harder to stay steady on than the One Arm Lat Pulldown
9. 

   9. Pullups

   56% 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 One Arm Lat Pulldown
   • Equipment: bodyweight only, not a cable
   • Body position: hanging, not seated
   • Balance: harder to stay steady on than the One Arm Lat Pulldown
10. Play demonstration

    10. Rocky Pull-up Pulldown

    56% 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 One Arm Lat Pulldown
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the One Arm Lat Pulldown