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In fact, if anything, chin-ups and pull-ups are better than lat pulldowns for building muscle in our biceps and upper back. That gives you a near-perfect alternative to the lat pulldown. If you’ve got a barbell home gym, chances are you’ve got a squat rack that has a chin-up bar. Lat Pulldown Alternative with a Barbell Home Gym So, ideally, we’d find a substitute that works our arms and upper back, but the main thing we’re looking for is an exercise that works your lats hard through a large range of motion.

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The strength curve isn’t ideal, since the lift is easiest where our lats are strongest (in a deep stretch), but it still works them hard through a full range of motion. It starts with your lats in a deep stretch, works them through a full range of motion, and our performance is limited by our strength. What that lat pulldown is best at, though, is bulking up your lats. It will even work the long head of your triceps a little bit, since they help to pull your elbows closer to your body. It’s a lat lift, hence the name: the lat pulldown.Įven so, as much as the lat pulldown works our lats, it’s still a compound lift, and it still works a wide variety of other muscles, ranging from your rear delts to your abs to your forearms. When you use an overhand grip, it prevents your biceps from fully engaging, and when you use a wider grip, it emphasizes your lats over your other upper-back muscles. Lat pulldowns are often done with a wider, overhand grip. More like the grip you’d use when doing pull-ups. The more popular way of doing lat pulldowns is with a wider, overhand grip, though. It’s a bigger lift that works both your biceps and upper back.

If you use an underhand, shoulder-width grip, it’s similar to a chin-up. There are a couple different ways of doing lat pulldowns.

Lat Pulldown Alternative with a Dumbbell Home Gym.

Lat Pulldown Alternative with a Barbell Home Gym.

What Muscles Does the Lat Pulldown Work?.