10 Best Reverse Grip Machine Lat Pulldown Alternatives for Limited Equipment

The Reverse Grip Machine Lat Pulldown is done seated with a 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: Reverse Grip Machine Lat Pulldown

Reverse Grip Machine Lat PulldownPlay demonstration
Primary muscle
Lats
Equipment
Machine
Difficulty
Beginner
Type
Compound

Secondary muscles: Biceps, Forearms

How to perform Reverse Grip Machine Lat Pulldown
  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.
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Ranked Reverse Grip Machine Lat Pulldown Alternatives

10 substitutes, ranked by how closely each one matches the Reverse Grip Machine 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

    66% 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 Reverse Grip Machine Lat Pulldown
    • Equipment: bodyweight only, not a machine
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Reverse Grip Machine Lat Pulldown
  2. Chin-upPlay demonstration

    2. 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 Reverse Grip Machine Lat Pulldown
    • Equipment: bodyweight only, not a machine
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Reverse Grip Machine Lat Pulldown
  3. Gironda Sternum ChinPlay demonstration

    3. Gironda Sternum Chin

    64% 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 Reverse Grip Machine Lat Pulldown
    • Equipment: bodyweight only, not a machine
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Reverse Grip Machine Lat Pulldown
  4. Rear Pull-upPlay demonstration

    4. Rear Pull-up

    62% 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 Reverse Grip Machine Lat Pulldown
    • Equipment: bodyweight only, not a machine
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Reverse Grip Machine Lat Pulldown
  5. Close Grip Chin-upPlay demonstration

    5. Close Grip Chin-up

    62% 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 Reverse Grip Machine Lat Pulldown
    • Equipment: bodyweight only, not a machine
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Reverse Grip Machine Lat Pulldown
  6. Bench Pull-upsPlay demonstration

    6. Bench Pull-ups

    61% 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 Reverse Grip Machine Lat Pulldown
    • Equipment: bodyweight only, not a machine
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Reverse Grip Machine Lat Pulldown
  7. Pull Up (Neutral Grip)Play demonstration

    7. Pull Up (Neutral Grip)

    61% 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 Reverse Grip Machine Lat Pulldown
    • Equipment: bodyweight only, not a machine
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Reverse Grip Machine Lat Pulldown
  8. Pull-upPlay demonstration

    8. Pull-up

    61% 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 Reverse Grip Machine Lat Pulldown
    • Equipment: bodyweight only, not a machine
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Reverse Grip Machine Lat Pulldown
  9. Pullups

    9. Pullups

    61% 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 Reverse Grip Machine Lat Pulldown
    • Equipment: bodyweight only, not a machine
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Reverse Grip Machine Lat Pulldown
  10. Rocky Pull-up PulldownPlay demonstration

    10. Rocky Pull-up Pulldown

    61% 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 Reverse Grip Machine Lat Pulldown
    • Equipment: bodyweight only, not a machine
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Reverse Grip Machine Lat Pulldown

Why You Might Need a Reverse Grip Machine Lat Pulldown Alternative

You might substitute the reverse-grip machine lat pulldown because the machine is unavailable, you have shoulder or wrist pain with the supinated grip, or you need greater range of motion and unilateral training options. Alternatives let you preserve the movement pattern (shoulder adduction/extension and elbow flexion) while changing load distribution. For example, switch to a single-arm dumbbell row to reduce spinal compression, keep your torso braced, retract your scapula, and pull the elbow toward your hip to emphasize the lat.

Reverse Grip Machine Lat Pulldown FAQ

What muscles does Reverse Grip Machine Lat Pulldown work?

The exercise primarily targets the latissimus dorsi and teres major while also engaging the posterior deltoids, rhomboids, and biceps. Biomechanically it combines shoulder extension/adduction with elbow flexion; cue yourself to pull with the elbows and depress the scapula to maximize lat activation.

What is the best bodyweight alternative to Reverse Grip Machine Lat Pulldown?

Chin-ups (supinated grip) are the best bodyweight alternative because they reproduce the underhand pull and load the lats and biceps. Use full scapular depression and pull the lower chest to the bar, leading with the elbows to keep tension on the lats rather than the forearms.

Can I build muscle without doing Reverse Grip Machine Lat Pulldown?

Yes, you can build back muscle using other compound pulling movements that target the same patterns, such as underhand bent-over rows, single-arm dumbbell rows, and weighted chin-ups. Apply progressive overload, maintain proper movement mechanics (neutral spine, scapular retraction, elbow-driven pulls), and vary volume to drive hypertrophy.

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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