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Bench Pull-Ups Alternative

12 substitute exercises that target the same muscles

1
Cambered Bar Lying Row demonstration

Cambered Bar Lying Row
2
Kettlebell Bent-Over Row demonstration

Kettlebell Bent-Over Row
3
Dumbbell Bent-Over Row demonstration

Dumbbell Bent-Over Row
4
Lever Lying T-Bar Row demonstration

Lever Lying T-Bar Row
5
Cable Seated Row demonstration

Cable Seated Row
6
Dumbbell Incline Row demonstration

Dumbbell Incline Row
7
Cable Seated on Floor Row with Rope demonstration

Cable Seated on Floor Row with Rope
8
Cable Decline Seated Wide-Grip Row demonstration

Cable Decline Seated Wide-Grip Row
9
Close-Grip Chin-Up demonstration

Close-Grip Chin-Up
10
Bottle Weighted Armpit Row demonstration

Bottle Weighted Armpit Row
11
Pull-Up demonstration

Pull-Up
12
Cable Standing Row demonstration

Cable Standing Row

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Bench Pull-Ups trains

Primary Latissimus Dorsi

Secondary Biceps Brachii Rhomboids Teres Major Trapezius Middle Fibers

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