Mastering Back Gains: The Best Alternatives to Reverse Grip Lat Pulldowns

If you’ve been training your back seriously, you’ve likely experimented with the reverse grip lat pulldown. This underhand variation targets the lower lats while also engaging the biceps more than the traditional overhand grip. But whether your gym doesn’t have the right equipment, your wrists don’t love the angle, or you’re simply looking to shake up your routine, there are plenty of effective alternatives.

Here are the top reverse grip lat pulldown alternatives that keep the focus on back development—with just the right dose of biceps involvement.

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1. Chin-Ups (Underhand Grip)

The most direct bodyweight substitute. Chin-ups mimic the reverse grip pulldown’s underhand positioning and hit the same muscle groups—lats, biceps, and forearms.

Why it works: Chin-ups force your body to stabilize itself, activating more muscle fibers overall. They're scalable with assistance bands or machines if needed.

Tip: Keep a full range of motion—don’t stop short at the top or bottom. And avoid swinging to keep the tension on your back, not momentum.

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2. Underhand Barbell Rows

This compound movement puts the reverse grip to excellent use. With the barbell hanging in front of you, you’ll pull it toward your lower abs, hitting both the mid and lower lats.

Why it works: The underhand grip keeps your elbows tucked, naturally shifting more tension to the lower lats while still working your rhomboids and biceps.

Coaching cue: Maintain a flat back and hinge at the hips. Think of pulling your elbows toward your pockets.

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3. Dumbbell Reverse Grip Rows (Single-Arm)

This unilateral variation fixes imbalances and allows a greater range of motion. With a reverse grip, you emphasize the lats and lower traps while still activating the arms.

Why it works: You can adjust the wrist angle more freely, making it a joint-friendly substitute for people with wrist issues.

Pro tip: Use a bench for support and focus on control—let the dumbbell stretch at the bottom and contract hard at the top.

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4. Resistance Band Reverse Pulldown

Perfect for home workouts or warm-ups. Using a resistance band overhead, you can replicate the reverse pulldown with a natural range of motion.

Why it works: Bands provide variable resistance, so the exercise gets harder as you pull down, challenging the lats through the full movement.

Personal take: I used this variation extensively while rehabbing a shoulder strain. The band allowed me to keep the movement pattern and tension without overloading the joint. It became my go-to warmup even after I was back to full training.

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5. Cable Straight-Arm Pulldowns (With Underhand Grip)

Although a different movement pattern, straight-arm pulldowns isolate the lats remarkably well. Using an underhand grip shifts the angle slightly, keeping tension through the lower lats.

Why it works: They bypass the biceps and focus purely on lat activation, which can help with mind-muscle connection—often the missing piece in back training.

Execution tip: Don’t lean too far over. Stand tall and let your arms sweep down in an arc, finishing near your thighs.

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Final Thoughts

You don’t need to be glued to one machine or one variation to build a thick, strong back. Reverse grip pulldown alternatives—especially bodyweight and free-weight options—often bring better overall development, more joint freedom, and greater functional strength.

The key is staying intentional. Choose the variation that aligns with your goal, your equipment, and your body's feedback—and stick with it long enough to reap the gains.