10 Best Underhand Cable Pulldowns Alternatives for Any Gym

Underhand Cable Pulldowns are done seated with a cable 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: Underhand Cable Pulldowns

Underhand Cable Pulldowns
Primary muscle
Lats
Equipment
Cable
Difficulty
Intermediate
Type
Compound

Secondary muscles: Biceps, Middle Back, Shoulders

How to perform Underhand Cable Pulldowns
  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.
Filter Underhand Cable Pulldowns 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 Underhand Cable Pulldowns Alternatives

10 substitutes, ranked by how closely each one matches Underhand Cable Pulldowns 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

    68% 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 Underhand Cable Pulldowns
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than Underhand Cable Pulldowns
  2. Chin-upPlay demonstration

    2. Chin-up

    67% 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 Underhand Cable Pulldowns
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than Underhand Cable Pulldowns
  3. Gironda Sternum ChinPlay demonstration

    3. Gironda Sternum Chin

    66% 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 Underhand Cable Pulldowns
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than Underhand Cable Pulldowns
  4. Rear Pull-upPlay demonstration

    4. Rear Pull-up

    64% 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 Underhand Cable Pulldowns
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than Underhand Cable Pulldowns
  5. Close Grip Chin-upPlay demonstration

    5. Close Grip Chin-up

    64% 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 Underhand Cable Pulldowns
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than Underhand Cable Pulldowns
  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 Underhand Cable Pulldowns
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than Underhand Cable Pulldowns
  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 Underhand Cable Pulldowns
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than Underhand Cable Pulldowns
  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 Underhand Cable Pulldowns
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than Underhand Cable Pulldowns
  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 Underhand Cable Pulldowns
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than Underhand Cable Pulldowns
  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 Underhand Cable Pulldowns
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than Underhand Cable Pulldowns

Why You Might Need an Underhand Cable Pulldowns Alternative

People substitute Underhand Cable Pulldowns for several reasons: no cable station, persistent elbow or wrist pain from heavy supination, unwanted biceps takeover, or to break a plateau with new loading angles. Biomechanically, the underhand grip increases biceps contribution and can alter lat long-head tension. Alternatives let you preserve the vertical pulling pattern or switch to horizontal pulls to emphasize mid-back. Use options that limit forearm supination or change shoulder angle to reduce joint stress. Technique cue: set thoracic extension, depress the scapula before each rep, and drive the elbows down to maintain lat activation.

How to Choose the Right Underhand Cable Pulldowns Substitute

Match the substitute to the movement plane, equipment, and injury history. Choose vertical pulls (chin-ups, neutral-grip pulldowns) to preserve long-axis lat stretch and vertical elbow path; pick horizontal rows (seated cable row, single-arm DB row) to build thickness and control scapular retraction. Consider grip: neutral reduces biceps involvement, supinated increases it. Also prioritize progressive overload, use added weight, slow eccentrics, or paused reps. Technique cue: initiate each rep by depressing the scapula, then pull elbows toward the hips while keeping the wrist neutral to maximize lat recruitment.

Underhand Cable Pulldowns FAQ

What muscles does Underhand Cable Pulldowns work?

Underhand Cable Pulldowns primarily target the latissimus dorsi while also loading the biceps brachii, teres major, rhomboids, and posterior deltoids. To emphasize the lats, depress the scapula and drive the elbows down and back rather than pulling with the forearms.

What is the best bodyweight alternative to Underhand Cable Pulldowns?

The best bodyweight alternative is the underhand (chin) pull-up, which preserves the vertical pulling path and strong lat activation. Use a close underhand grip, lead with your elbows, pull your chest to the bar, and squeeze the lats at the top; regress with negatives if you cannot complete full reps.

Can I build muscle without doing Underhand Cable Pulldowns?

Yes. You can build lat muscle with pull-ups, neutral-grip pulldowns, single-arm rows, and heavy horizontal rows using progressive overload and full-range reps. Focus on scapular depression, controlled eccentric tempo, and driving the elbow to the ribcage to ensure consistent lat recruitment.

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