Gym goers who've been working out for years understand the importance of improving back strength. The lat pulldown is one of the most popular exercises because it targets the back and latissimus dorsi muscles. The muscle is responsible for pulling or throwing movements, and powerful lats can help reduce the possibility of straining or injuring the back and surrounding muscle groups.
If you don't have access to a lat pulldown machine you might be asking what are the alternatives to lat pulldown machine? Don't fret, there are several great lat pulldown alternatives that'll target the same muscle groups, and mimic the results if you don't have access to certain equipment.
What is the Best Lat Pulldown Alternatives?
When trying to choose the best exercises to replace a lat pulldown, you'll want to choose exercises which utilize the back muscles and focus on a pulling down motion. Consider a few of these options when creating an at-home workout, or working out at a gym which doesn't have a lat pulldown machine available.
1. Pull Ups -
This is the obvious go-to exercise when you're determining the best lat pulldown alternatives. It follows the same pattern of movements that the pulldown, with the only difference being you're pulling your body towards the bar, versus pulling the bar down towards your chest. The only equipment required is a pull up bar, which can be hung in any doorway of the home.
2. Single Arm Row -
A second of the popular lat pulldown alternatives is a single arm row. This unilateral exercise allows you to build strength equally on the left and right side of the body. This exercise will target the lats, rhomboid, back, traps, and the biceps. To perform the exercise you'll need a single dumbbell and a bench to support your weight. You'll hold the dumbbell in one hand, while placing your support hand on the bench, and maintaining a neutral back. Pull the dumbbell up towards your rib cage, hold it up for a couple of seconds, and slowly lower the weight.
For the best results, you can perform a series of 10 to 12 reps on each side, and complete 3 to 4 sets.
3. Decline Dumbbell Pullover -
Although commonly associated with the biceps and chest, when properly performed, the lats get a great workout as well. Laying on a bench in a decline position, you'll begin with a single dumbbell in both hands, held above your face while lying on your back. You'll lower the weight over your head, and down towards the ground to engage the lats. Holding the weight at a fully extended position for one to two seconds, then you'll slowly bring the weight back over your face to the starting position.
Still asking what are the best alternatives to the lat pulldown machine? Incorporate a few of these great exercises into the mix to get similar effects, to work for the same muscle groups, and achieve the results you desire, when you don't have access to a lat pulldown machine.
Bent over rows, the Kroc row, weighted dips, and incline dumbbell rows, are also excellent exercises to include in your arsenal of lat pulldown alternatives so you can mix things up when putting together your workout plan.