10 Best Overhead Lat Alternatives for Limited Equipment

The Overhead Lat is done seated. Ranked closest by our scoring: the Lever Front Pulldown, the Lever Reverse Grip Lateral Pulldown and the Reverse Grip Machine Lat Pulldown.

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

Original Exercise: Overhead Lat

Overhead Lat
Primary muscle
Lats
Equipment
Other
Difficulty
Intermediate
Type
Compound

Secondary muscles: Triceps

How to perform Overhead Lat
  1. Sit upright on the floor with your partner behind you. Raise one arm straight up, and flex the elbow, attempting to touch your hand to your back. Your parner should hold your tricep and wrist. This will be your starting position.
  2. Attempt to pull your upper arm to your side as your partner prevents you from doing actually doing so.
  3. After 10-20 seconds, relax the arm and allow your partner to further stretch the lat by applying gentle pressure to the tricep. Hold for 10-20 seconds, and then switch sides.
Filter Overhead Lat alternatives by your equipmentTell us what you have and we'll hide exercises you can't do.

Quick presets

Equipment you can use
20 more equipment types

Sign in to remember your equipment on every page.

Ranked Overhead Lat Alternatives

10 substitutes, ranked by how closely each one matches the Overhead Lat 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
    Lever Front PulldownPlay demonstration

    1. Lever Front Pulldown

    84% match
    • Lats
    • Lever
    • Beginner
    • Compound

    It still works the lats, through a different movement.

    How to perform this exercise
    1. Adjust the seat height and position yourself on the machine with your knees under the pads and your feet flat on the ground.
    2. Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
    3. Sit upright with your chest lifted and your shoulders back, maintaining a slight arch in your lower back.
    4. Engage your lats and pull the handles down towards your chest, squeezing your shoulder blades together.
    5. Pause for a moment at the bottom of the movement, then slowly release the handles 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
    • Primary muscle: lats, the same as the Overhead Lat
    • Equipment: a machine, the same as the Overhead Lat
    • Body position: seated, the same as the Overhead Lat
  2. Lever Reverse Grip Lateral PulldownPlay demonstration

    2. Lever Reverse Grip Lateral Pulldown

    80% match
    • Lats
    • Lever
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the seat height and position yourself on the machine with your knees under the pads and your feet flat on the ground.
    2. Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
    3. Sit upright with your chest out and shoulders back, maintaining a slight arch in your lower back.
    4. Pull the handles down towards your chest, leading with your elbows and squeezing your shoulder blades together.
    5. Pause for a moment at the bottom of the movement, then slowly release the handles 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
    • Primary muscle: lats, the same as the Overhead Lat
    • Equipment: a machine, the same as the Overhead Lat
    • Body position: seated, the same as the Overhead Lat
  3. Reverse Grip Machine Lat PulldownPlay demonstration

    3. Reverse Grip Machine Lat Pulldown

    79% match
    • Lats
    • Machine
    • Beginner
    • Compound
    How to perform this exercise
    1. Adjust the seat height and position yourself on the machine with your knees under the pads and your feet flat on the ground.
    2. Grasp the handles with an underhand grip, slightly wider than shoulder-width apart.
    3. Sit upright with your chest out and shoulders back, maintaining a slight arch in your lower back.
    4. Pull the handles down towards your chest, squeezing your shoulder blades together.
    5. Pause for a moment at the bottom of the movement, then slowly release the handles 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
    • Primary muscle: lats, the same as the Overhead Lat
    • Equipment: a machine, the same as the Overhead Lat
    • Body position: seated, the same as the Overhead Lat
  4. Lever One Arm Lateral Wide PulldownPlay demonstration

    4. Lever One Arm Lateral Wide Pulldown

    77% match
    • Lats
    • Lever
    • Intermediate
    • Compound

    Pick this when you want to work the lats one side at a time.

    How to perform this exercise
    1. Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the floor.
    2. Grasp the handle with an overhand grip and fully extend your arm, keeping a slight bend in your elbow.
    3. Pull the handle down and across your body towards your opposite hip, squeezing your lat muscle at the bottom of the movement.
    4. Slowly return the handle to the starting position, fully extending your arm.
    5. Repeat for the desired number of repetitions, then switch sides.

    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 Overhead Lat
    • Equipment: a machine, the same as the Overhead Lat
    • Body position: seated, the same as the Overhead Lat
  5. Cable Cross-over Lateral PulldownPlay demonstration

    5. Cable Cross-over Lateral Pulldown

    75% match
    • Lats
    • Cable
    • Intermediate
    • Compound
    How to perform this exercise
    1. Attach a cable handle to each side of a cable machine at shoulder height.
    2. Stand in the middle of the machine with your feet shoulder-width apart.
    3. Grasp the handles with an overhand grip and step back to create tension in the cables.
    4. Lean forward slightly from the hips, keeping your back straight and your chest up.
    5. Pull the handles down and across your body, squeezing your shoulder blades together.
    6. Pause for a moment at the bottom of the movement, then slowly return to the starting position.
    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 Overhead Lat
    • Equipment: a cable, not a machine
    • Body position: seated, the same as the Overhead Lat
  6. Cable Incline PushdownPlay demonstration

    6. Cable Incline Pushdown

    75% match
    • Lats
    • Cable
    • Intermediate
    • Compound
    How to perform this exercise
    1. Attach a straight bar to a high pulley cable machine.
    2. Stand facing away from the machine with your feet shoulder-width apart.
    3. Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
    4. Lean forward slightly and keep your back straight.
    5. Pull the bar down towards your thighs by extending your elbows.
    6. Pause for a moment at the bottom, then slowly return the bar to the starting position.
    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 Overhead Lat
    • Equipment: a cable, not a machine
    • Body position: seated, the same as the Overhead Lat
  7. Cable Lat Pulldown Full Range Of MotionPlay demonstration

    7. Cable Lat Pulldown Full Range Of Motion

    75% match
    • Lats
    • Cable
    • Intermediate
    • Compound
    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
    • Primary muscle: lats, the same as the Overhead Lat
    • Equipment: a cable, not a machine
    • Body position: seated, the same as the Overhead Lat
  8. Cable Pulldown (Pro Lat Bar)Play demonstration

    8. Cable Pulldown (Pro Lat Bar)

    75% match
    • Lats
    • Cable
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the seat height so that your thighs are parallel to the ground and your feet are flat on the floor.
    2. Grasp the lat bar with an overhand grip, slightly wider than shoulder-width apart.
    3. Sit down and lean back slightly, keeping your chest up and your back straight.
    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.

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

    Why this matches
    • Primary muscle: lats, the same as the Overhead Lat
    • Equipment: a cable, not a machine
    • Body position: seated, the same as the Overhead Lat
  9. Cable Rear PulldownPlay demonstration

    9. Cable Rear Pulldown

    75% match
    • Lats
    • Cable
    • Intermediate
    • Compound
    How to perform this exercise
    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.

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

    Why this matches
    • Primary muscle: lats, the same as the Overhead Lat
    • Equipment: a cable, not a machine
    • Body position: seated, the same as the Overhead Lat
  10. Cable Bar Lateral PulldownPlay demonstration

    10. Cable Bar Lateral Pulldown

    74% match
    • Lats
    • Cable
    • Intermediate
    • Compound
    How to perform this exercise
    1. Adjust the cable pulley to a high position and attach a straight bar.
    2. Sit facing the cable machine with your feet flat on the ground and your knees slightly bent.
    3. Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
    4. Lean back slightly and keep your chest up, maintaining a slight arch in your lower back.
    5. Pull the bar down towards your chest, leading with your elbows and squeezing your shoulder blades together.
    6. Pause for a moment at the bottom of the movement, then slowly return the bar to the starting position.
    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 Overhead Lat
    • Equipment: a cable, not a machine
    • Body position: seated, the same as the Overhead Lat

Why You Might Need an Overhead Lat Alternative

You may need substitutes because of shoulder pain, limited overhead clearance, lack of equipment, or programming goals that favor different movement planes. Overhead Lat variations place the humerus in an elevated position that can irritate the rotator cuff or limit loading for some lifters. Replacing it with vertical or horizontal pulls preserves the lat’s primary actions, shoulder extension and adduction, while reducing impingement risk and allowing heavier loading. When selecting a replacement, test movements for comfort: perform a single cadence rep and feel whether the lats, teres major, and posterior delts engage without sharp shoulder pain. Cue: maintain neutral spine and lead each rep with the elbow to feel lat tension.

Overhead Lat FAQ

What muscles does Overhead Lat work?

The Overhead Lat primarily targets the latissimus dorsi and teres major, with assistance from the posterior deltoid, rhomboids, and biceps. Biomechanically it emphasizes shoulder extension and adduction; cue pulling the elbow down toward the hip to feel the lats shorten.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.

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