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Up and Down Alternative

12 substitute exercises that target the same muscles

1
Lying Lat Pulldown demonstration

Lying Lat Pulldown
2
Bent-Over Row with Towel demonstration

Bent-Over Row with Towel
3
Cable Standing Row demonstration

Cable Standing Row
4
Cable Seated on Floor Row with Rope demonstration

Cable Seated on Floor Row with Rope
5
Dumbbell Bent-Over Row demonstration

Dumbbell Bent-Over Row
6
Barbell Pendlay Row demonstration

Barbell Pendlay Row
7
Cable Seated Row demonstration

Cable Seated Row
8
Cable Elevated Row demonstration

Cable Elevated Row
9
Cable Seated Row with V-Bar demonstration

Cable Seated Row with V-Bar
10
Kettlebell Bent-Over Row demonstration

Kettlebell Bent-Over Row
11
Lever Row (Plate Loaded) demonstration

Lever Row (Plate Loaded)
12
Bent-Over Row demonstration

Bent-Over 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 Up and Down trains

Primary Latissimus Dorsi Trapezius Middle Fibers

Secondary Deltoid Posterior Erector Spinae Triceps Brachii

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