Cable One-Arm Lat Pulldown Alternative
12 substitute exercises that target the same muscles
Ring Wide-Grip Inverted Row on Floor
Cable Underhand Pulldown
Cable Reverse-Grip Straight Back Seated High Row
Cable Seated Row
Inverted Row
Cable Wide-Grip Rear Pulldown Behind Neck
Chin-Up (Isometric & Negative)
Wide-Grip Rear Pull-Up
Cable Seated on Floor Row with Rope
Pull-Up
Close-Grip Chin-Up
Cable Pulldown (Pro Lat Bar)
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 Cable One-Arm Lat Pulldown trains
Primary Latissimus Dorsi
Secondary Biceps Brachii Rhomboids Teres Major Trapezius Lower Fibers
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