Lat Pulldown Options: Again Workouts With out Gear


The lat pulldown machine is the preferred train for firming and sculpting your again. Nonetheless, if you do not have entry to a health club, there are a number of options you are able to do at house utilizing easy gear like dumbbells and resistance bands. These lats workouts might help you strengthen the muscle successfully.

To construct bigger again muscle tissues, you want to carry out a vertical pulling movement. Workouts like pull-ups and chin-ups are good examples, however not everybody can do these workouts.

“Lat pulldowns are nice as a substitute for pull-ups. It’s an train that mimics the motion with out having to elevate your physique weight,” says Alfonso Moretti, CPT, an authorized private coach based mostly in Beverly Hills, California, who has skilled celebrities together with Matthew McConaughey and LL Cool J.

What are your lats and what do they do?

“‘Lats’ or the latissimus dorsi muscle tissues are the biggest muscle tissues within the higher physique,” Moretti says. “They assist stabilize the backbone, help in creating a powerful core, and contribute to shoulder and low again power and stability.”

Moreover, your latissimus dorsi muscle tissues transfer your arms and is even thought-about a respiratory muscle that helps you breathe, in response to StatPearls Publishing1.

“Robust lats are crucial for general well being and train efficiency,” says Andrew Peak, CPT, licensed private coach, corrective train specialist, and founding father of Storage Gymnasium Greatness. “Robust lats are going to help in any pulling actions, whether or not it’s within the health club or in each day life. Individuals do not usually notice that additionally they play an enormous half in pushing actions.”

Lat pulldown muscle tissues labored

The lat pulldown works the muscle tissues in your higher again, shoulders, arm, and forearm, in response to a 2019 article within the American Faculty of Sports activities Drugs Well being and Health Journal2. For many who like specifics, listed below are all of the muscle tissues labored on this upper- physique transfer:

  • Latissimus dorsi (center and decrease again)
  • Teres main (shoulder)
  • Pectoralis muscle tissues (chest)
  • Infraspinatus (shoulder)
  • Subscapularis (scapula)
  • Rhomboids (higher again)
  • Center and decrease trapezius (higher again)
  • Biceps brachii (higher arm)
  • Brachialis (higher arm)
  • Brachioradialis (forearm)
  • Flexor muscle tissues of the wrist
  • Abdominals (midsection)

Lat pulldown advantages

Lat pulldowns are a favourite train for trainers for a lot of causes—primarily as a result of they’re efficient. This one transfer presents the next advantages.

1. It develops upper-body power

As talked about above, the lat pulldown not solely strengthens the latissimus dorsi, however many muscle tissues of your again, shoulder, and arm. It additionally helps construct up grip power.

“In case you battle to carry out pull-ups or chin-ups, lat pulldowns will assist develop the power you want,” Peak says. “You need to use a weight decrease than your physique weight and work up the power.”

2. It improves athletic efficiency

“Robust lats are essential to athletic efficiency and for damage prevention,” Moretti says. The lat pulldown improves power with pulling and pushing, together with general upper-body power. This interprets to improved efficiency in sports activities together with swimming, wrestling, and gymnastics, per the above the American Faculty of Sports activities Drugs Well being and Health Journal article.

3. It strengthens your core

Along with your higher physique, lat pulldowns work your core muscle tissues as a result of they have to stabilize your physique all through the motion. A notable 2013 examine in Sports activities Biomechanics discovered that lat pulldowns truly works your core higher than pull-ups do.

4. It promotes good posture

Lat pulldowns strengthen the muscle tissues in your again, serving to to assist the pure curves in your backbone. They assist forestall the slouched posture that always develops from sitting in entrance of a pc all day.

“Robust lats are crucial for general well being and train efficiency. Robust lats are going to help in any pulling actions, whether or not it’s within the health club or in each day life.” —Andrew Peak, CPT

Lat pulldown options you are able to do at house

In case you don’t have entry to a lat pulldown machine, a number of workouts can provide you comparable outcomes. If you are able to do pull-ups or chin-ups with good kind, these two workouts are an effective way to work your again, shoulder, and arm muscle tissues. Most individuals can’t do these with correct kind – or are solely capable of do a few repetitions.

The next workouts are nice lat pulldown options – and in addition assist construct up power for pull-ups or chin-ups.

1. Banded lat pulldown

For this train, you will want a resistance band. “These will work your lats and are a staple in most bodybuilding routines,” Peak says.

Personal trainer demonstrating banded lat pulldown
Picture: Alfonso Moretti, CPT

  1. Anchor a resistance band to a excessive level, reminiscent of a doorframe.
  2. Get down on each knees. You’ll be able to place a pillow beneath your knees or a thick mat for cushion.
  3. Seize all sides of the band with each arms.
  4. Tighten your core as you pull the band down, squeezing your shoulder blades collectively on the finish of the movement.
  5. Return to the beginning place, together with your arms straight in entrance.
  6. Repeat 12 to fifteen reps.
  7. Carry out 2 to three units.

2. Inclined banded lat pulldown

This train strengthens your again muscle tissues in a barely totally different approach. Your again extensor muscle tissues kick in as your physique works laborious to combat gravity.

Personal trainer demonstrating prone banded lat pulldown
Picture: Alfonso Moretti, CPT

  1. Anchor your resistance band to a sturdy decrease level close to the bottom.
  2. Lie in your abdomen and place your brow on down in your mat.
  3. Seize each ends of the band and pull down, shifting your elbows down towards your facet.
  4. Hold your legs and hips nonetheless all through the motion.
  5. When you excellent this transfer together with your brow down, elevate your head and chest to additional problem your again muscle tissues.
  6. Return to the beginning place.
  7. Repeat 12 to fifteen reps.
  8. Carry out 2 to three units.

3. Dumbbell bent-over row

All you want is a pair of dumbbells for this train that strengthens and builds up your again muscle tissues. “This can hit your lats, in addition to the decrease and mid again,” Peak says.

Personal trainer demonstrating dumbbell bent-over row
Picture: Alfonso Moretti, CPT

  1. Stand together with your toes shoulder-width aside holding a dumbbell in every hand, arms down at your sides and palms dealing with in.
  2. Holding your trunk straight and your head in keeping with your physique, lean ahead by hinging at your waist.
  3. Draw your elbows up towards your ribs and pull the weights up alongside your decrease stomach, squeezing your shoulder blades on the finish of the motion.
  4. Return to the beginning place.
  5. Repeat 12 to fifteen reps.
  6. Carry out 2 to three units.

4. Dumbbell pullover

That is one other lat-strengthening transfer that solely requires dumbbells. It additionally helps enhance and preserve shoulder vary of movement.

Personal trainer demonstrating dumbbell pullover
Picture: Alfonso Moretti, CPT

  1. Lie in your again together with your knees bent and toes resting on the ground.
  2. Maintain a dumbbell in every hand whereas your arms are resting on the ground.
  3. Holding your palms dealing with one another and your arms straight, pull each arms up over your head on the similar time.
  4. Cease simply earlier than the dumbbells contact the ground.
  5. Hold your core contracted and don’t let your midsection come off the ground.
  6. Return to the beginning place.
  7. Repeat 12 to fifteen reps.
  8. Carry out 2 to three units.


1. Is it essential to do lat pulldowns?

Lat pulldowns are an excellent train for these eager to strengthen and construct up the muscle tissues within the again, together with the big latissimus dorsi muscle.

Utilizing a lat pulldown machine could be very efficient, nevertheless you may also work your again muscle tissues at house utilizing dumbbells or resistance bands. Workouts together with banded lat pulldowns, susceptible banded lat pulldowns, dumbbell bent-over rows, and dumbbell pullovers (all demonstrated above) additionally strengthen your again muscle tissues.

Pull-ups or chin-ups are additionally efficient workouts when you have the power to elevate your physique weight.

2. Can I do a lat pulldown with out a machine?

In case you don’t have entry to a machine, you possibly can mimic the lat pulldown movement and strengthen the identical muscle tissues utilizing a resistance band.

Anchor the resistance band to a excessive level and pull down in that very same movement. The one distinction is you’ll use heavier weights (and construct muscle mass extra rapidly) utilizing a pulldown machine versus utilizing a resistance band.

3. Can I do a lat pulldown with dumbbells?

You’ll be able to strengthen comparable muscle tissues because the lat pulldown machine utilizing dumbbells at house. The dumbbell bent-over row and the dumbbell pullover are two workouts that strengthen the muscle tissues in your again, together with your latissimus dorsi.

Effectively+Good articles reference scientific, dependable, latest, strong research to again up the data we share. You’ll be able to belief us alongside your wellness journey.

  1. Jeno SH, Varacallo M. Anatomy, Again, Latissimus Dorsi. [Updated 2023 Mar 5]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Obtainable from:

  2. Ronai, Peter M.S., FACSM, ACSM-CEP, ACSM-EP, EIM Stage III, CSCS. The Lat Pulldown. ACSM’s Well being & Health Journal 23(2):p 24-30, 3/4 2019. | DOI: 10.1249/FIT.0000000000000469

  3. Doma Okay, Deakin GB, Ness KF. Kinematic and electromyographic comparisons between chin-ups and lat-pull down workouts. Sports activities Biomech. 2013 Sep;12(3):302-13. doi: 10.1080/14763141.2012.760204. PMID: 24245055.


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