Wide-Grip Pull-Up Alternative
12 substitute exercises that target the same muscles
Lever Lying T-Bar Row
Cambered Bar Lying Row
Kettlebell Bent-Over Row
Cable Seated on Floor Row with Rope
Cable Seated Row
Cable Standing Close-Grip Row
Lever Neutral Grip Seated Row (Plate Loaded)
Cable Wide-Grip Rear Pulldown Behind Neck
Lever Row (Plate Loaded)
Ring Wide-Grip Inverted Row on Floor
Weighted Hang Chin-Up
Lever Pronated Grip Seated Row (Plate Loaded)
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 Wide-Grip Pull-Up trains
Primary Latissimus Dorsi
Secondary Biceps Brachii Rhomboids Teres Major Trapezius Middle Fibers
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