10 Best Wide-grip Lat Pulldown Alternatives for No-Cable Gyms

The Wide-grip Lat Pulldown is done seated with a cable machine. Ranked closest by our scoring: the Wide Grip Pull-up, the Wide-grip Rear Pull-up and the Rear Pull-up.

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

Original Exercise: Wide-grip Lat Pulldown

Wide-grip Lat Pulldown
Primary muscle
Lats
Equipment
Cable
Difficulty
Intermediate
Type
Compound

Secondary muscles: Biceps, Middle Back, Shoulders

How to perform Wide-grip Lat Pulldown
  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 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 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 and only the arms should move. The forearms should do no other work except for holding the bar; therefore do not try to pull down the bar using the forearms.
  5. After a second at the contracted position 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. Repeat this motion for the prescribed amount of repetitions.
Filter Wide-grip Lat Pulldown 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 Wide-grip Lat Pulldown Alternatives

10 substitutes, ranked by how closely each one matches the Wide-grip 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
    Wide Grip Pull-upPlay demonstration

    1. Wide Grip Pull-up

    67% 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 your palms facing away from you and your hands wider than shoulder-width apart.
    2. Engage your core and squeeze your shoulder blades together.
    3. Pull your body up towards the bar until your chin is above the bar.
    4. Lower your body back down to the starting position with control.
    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 Wide-grip Lat Pulldown
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Wide-grip Lat Pulldown
  2. Wide-grip Rear Pull-up

    2. Wide-grip Rear Pull-up

    67% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Grab the pull-up bar with the palms facing forward using a wide grip.
    2. As you have both arms extended in front of you holding the bar, bring your torso forward and head so that there is an imaginary line from the pull-up bar to the back of your neck. This is your starting position.
    3. Pull your torso up until the bar is near the back of your neck. To do this, draw the shoulders and upper arms down and back while slightly leaning your head forward. 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 Wide-grip Lat Pulldown
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Wide-grip Lat Pulldown
  3. Rear Pull-upPlay demonstration

    3. Rear Pull-up

    65% 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 Wide-grip Lat Pulldown
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Wide-grip Lat Pulldown
  4. Bench Pull-upsPlay demonstration

    4. Bench Pull-ups

    65% 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 Wide-grip Lat Pulldown
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Wide-grip Lat Pulldown
  5. Pull-upPlay demonstration

    5. Pull-up

    65% 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 Wide-grip Lat Pulldown
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Wide-grip Lat Pulldown
  6. Pullups

    6. Pullups

    65% 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 Wide-grip Lat Pulldown
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Wide-grip Lat Pulldown
  7. Rocky Pull-up PulldownPlay demonstration

    7. Rocky Pull-up Pulldown

    65% 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 Wide-grip Lat Pulldown
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Wide-grip Lat Pulldown
  8. Shoulder Grip Pull-upPlay demonstration

    8. Shoulder Grip Pull-up

    65% match
    • Lats
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Grab the pull-up bar with a shoulder-width grip, palms facing away from you.
    2. Hang freely with your arms fully extended.
    3. Engage your back muscles and pull your body up towards the bar 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 Wide-grip Lat Pulldown
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Wide-grip Lat Pulldown
  9. Reverse Grip Pull-upPlay demonstration

    9. Reverse Grip Pull-up

    63% 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 Wide-grip Lat Pulldown
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Wide-grip Lat Pulldown
  10. L-pull-upPlay demonstration

    10. L-pull-up

    63% 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 with your arms fully extended and your body straight.
    3. Engage your lats and biceps to 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 Wide-grip Lat Pulldown
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not seated
    • Balance: harder to stay steady on than the Wide-grip Lat Pulldown

Why You Might Need a Wide-grip Lat Pulldown Alternative

You may substitute the Wide-grip Lat Pulldown for equipment limits, shoulder pain, or to vary training stimulus. Cable availability or a lat-bar attachment can be the practical reason; shoulder impingement or a preference for unilateral work are common physiological reasons. Select exercises that preserve vertical adduction of the humerus and scapular depression, for example, wide pull-ups replicate the same elbow-drive pattern; single-arm rows allow better lat stretch and reduce spinal shear. Use cues like “lead with the elbows” and “keep the chest proud” to preserve lat activation and reduce compensatory upper-trap elevation.

How to Choose the Right Wide-grip Lat Pulldown Substitute

Choose a substitute based on available equipment, your goal (width versus thickness), and injury history. For maximal width and vertical pull mechanics, prioritize wide or neutral-grip pull-ups and pulldown variations; cue a full scapular retraction and controlled eccentric to maximize lat tension. For thickness and lower-back safety, pick supported single-arm rows or chest-supported T-bar rows and focus on driving the elbow back while keeping the torso stable. If mobility or shoulder pain limits range, use neutral grips or reduce width to maintain scapular control and pain-free ROM.

Wide-grip Lat Pulldown FAQ

What muscles does Wide-grip Lat Pulldown work?

The Wide-grip Lat Pulldown primarily targets the latissimus dorsi, with secondary load on teres major, posterior deltoid, and the biceps. Biomechanically it produces humeral adduction and scapular depression/retraction, cue driving the elbows down and squeezing the shoulder blades to feel the lats engage.

What is the best bodyweight alternative to Wide-grip Lat Pulldown?

A wide-grip pull-up is the best bodyweight substitute because it matches the vertical pull pattern and requires similar elbow-driven mechanics. Cue pulling the elbows to the ribcage and retracting the scapula at the top to maximize lat activation and avoid overusing the traps.

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