If you’re working out at home or training in a gym without a lat pulldown machine, don’t worry—there are plenty of effective alternatives that can give you the same results. Whether you’re looking for an underhand lat pulldown alternative or specifically a reverse grip lat pulldown alternative with dumbbells, the key is targeting the same muscles: the lats, biceps, and mid-back.
In this article, I’ll walk you through dumbbell exercises that simulate the movement and muscle engagement of the underhand lat pulldown—and share a few personal insights from training clients who had to get creative with limited equipment.
What Muscles Are Targeted in an Underhand Lat Pulldown?
The underhand or reverse-grip lat pulldown places more emphasis on the lower lats and biceps compared to the traditional overhand version. This makes grip orientation a valuable tool when trying to develop a broader, more detailed back.
When choosing an alternative, we want exercises that mimic that vertical pulling motion, use a supinated grip (palms facing up), and engage the lats and arms.
Top Dumbbell Alternatives to the Reverse Grip Lat Pulldown
1. Incline Dumbbell Row (Supinated Grip)
How to Do It:
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Set a bench to about 30–45 degrees.
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Lie chest-down with a dumbbell in each hand, palms facing forward (underhand grip).
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Row the dumbbells up, keeping your elbows close to your sides, squeezing your lats at the top.
Why It Works:
This exercise keeps the tension on your lats and biceps through a controlled, underhand pull. The incline position also mimics the angle of a pulldown, making it a solid substitute.
2. Dumbbell Lat Pullover
How to Do It:
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Lie flat on a bench, holding a single dumbbell over your chest.
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With a slight bend in your elbows, lower the weight back behind your head, feeling a stretch through your lats.
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Bring the dumbbell back up using your lats—not your shoulders.
Why It Works:
Though this doesn’t use a pulling grip, it trains the lat lengthening and contraction phase in a similar arc to a pulldown. Great for targeting the lats in a home setup.
3. Single-Arm Dumbbell Row (Reverse Grip)
How to Do It:
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Support yourself on a bench or sturdy surface with one arm.
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Hold a dumbbell in the other hand with your palm facing forward.
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Pull the dumbbell toward your hip, keeping your elbow tight to your body.
Why It Works:
The supinated grip places more demand on the lower lat and bicep—closely replicating the feeling of a reverse grip pulldown.
4. Dumbbell Renegade Row (Neutral or Reverse Grip Variant)
How to Do It:
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Get into a push-up position with a dumbbell in each hand.
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Row one dumbbell at a time, keeping your body stable.
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Optional: Rotate your wrist to a reverse grip at the top for extra bicep and lat engagement.
Why It Works:
This builds core stability while strengthening your lats and arms. A slight wrist rotation mimics the muscle activation of an underhand pulldown.
My Personal Take: Programming Without a Pulldown Machine
A few years ago, I worked with a client who trained exclusively at home with just dumbbells and a bench. She was used to doing reverse grip pulldowns at her local gym and was frustrated with her lack of progress once she lost access to the machine.
We swapped in incline rows with a supinated grip and focused on slowing down the eccentric (lowering) phase. After eight weeks, her back definition improved significantly. What mattered most wasn't the exact machine—but the consistency and the intention behind each rep.
So if you're feeling limited by your setup, know this: dumbbells can absolutely get the job done. You just need to adjust your angle, grip, and control.
Final Thoughts
You don’t need a cable machine to build strong, defined lats. By using a combination of supinated dumbbell rows, incline setups, and strategic time under tension, you can simulate the underhand lat pulldown and continue progressing at home or on the go.
Remember, good form and progressive overload matter more than fancy equipment. Train smart, pull strong, and let your back do the talking.
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