8 Lat Pulldown Variations for Your Next Back Workout

Why do it: “The close-grip lat pulldown puts your wrists more in line with your shoulders, helping you get more leverage and, as a result, lift more weight,” says Caine Wilkes, OLY, USAW-L1. “So, it’s great for strength gains, but also tends to be more comfortable for beginners versus regular or wide grips.”

How to do it:

1. Adjust the lat pulldown machine to your specifications.
2. Grip the attachment using a narrow overhand grip and sit.
3. Pull the attachment toward your upper chest, nearly touching.
4. Squeeze your lats at the bottom of the movement, then slowly return to the starting position.
5. Repeat for reps.

Why do it: According to the Journal of Strength and Conditioning Research¹, you’ll get more muscle activation of the latissimus dorsi and infraspinatus using a wide grip for your pulldowns. Conversely, the positioning decreases the amount of leverage you can get, meaning you likely won’t be able to lift as much weight as you can while using other grips.

How to do it:

1. Adjust the lat pulldown machine to your specifications.
2. Grip the attachment slightly outside shoulder-width and sit.
3. Pull the attachment toward your upper chest, nearly touching.
4. Squeeze your lats, then slowly return to the starting position.
5. Repeat for reps.

Why do it: Straight-arm pulldowns take the mid-back and biceps brachii out of the equation, making it one of the best isolation exercises for the latissimus dorsi.

How to do it:

1. Attach a straight-bar attachment to a lat pulldown machine or cable machine.
2. Grab the attachment using an overhand grip (palms facing the floor) and step back.
3. With straight arms, push the bar down in front of you using your lat muscles.
4. Continue until the bar comes to mid-thigh level.
5. Squeeze the contraction, then slowly return to the starting position.
6. Repeat for reps.

Why do it: “Bilateral movements are great for maxing out the amount of weight you’re moving, but unilateral exercises are important, too,” says Caine. “They take away the ability to ‘cheat’ and let the dominant side do all the work, helping correct muscle imbalances and strength deficits.”

How to do it:

1. Attach a single D-handle to the lat pulldown machine or cable machine.
2. Adjust the machine to your specifications, grip the handle with a neutral grip, and sit.
3. Pull the handle down towards the upper chest until your elbow reaches full flexion.
4. Squeeze the contraction, then slowly return to the starting position.
5. Repeat as needed, then switch sides and repeat the set.

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Why do it: The behind-the-neck pulldown variation is tricky because it requires incredible flexibility from the subscapularis, lats, teres major, and anterior deltoids. Specialized athletes like Olympic weightlifters will find it helps enhance their overhead strength, which translates nicely to the snatch and jerk exercises.

How to do it:

1. Adjust the machine to your specifications.
2. Get a wide grip on the handle, sit, and lean forward slightly.
3. Slowly pull the bar down behind your head while maintaining an upright torso.
4. Squeeze, then return to the starting position with control.
5. Repeat for reps.

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Why do it: Using a supinated grip rather than the classic pronated one trades muscle activation in the upper back for more emphasis on the lower lats and biceps. It also allows for a more full range of motion, meaning greater time under tension and ultimately more work per rep.

How to do it:

1. Adjust the lat pulldown machine to your specifications.
2. Grip the attachment using an underhand grip and sit.
3. Pull the attachment toward your upper chest, nearly touching.
4. Squeeze your lats, then slowly return to the starting position.
5. Repeat for reps.

Why do it: According to SAGE Open Medicine², “elastic resistance training is able to promote similar strength gains to conventional resistance training.” Plus, using one of the best resistance bands is cost conscious for home gym owners who don’t have the budget or floor space for an actual lat pulldown machine.

How to do it:

1. Secure a resistance band somewhere high, like a pull-up bar or closed door.
2. Grip the ends of your resistance band with a neutral grip.
3. Step away from the anchor point or kneel to create tension on the band.
4. Perform a neutral grip lat pulldown using the band.
5. Squeeze your lats at the bottom of the movement.
6. Slowly return to the starting position.
7. Repeat for reps.

Why do it: “To be fair, the pull-up isn’t a variation of the lat pulldown so much as it’s a progression of it,” says Caine. “Pull-ups work the same muscle groups as pulldowns using your bodyweight as resistance, making them a functional and fundamental strength movement.”

How to do it:

1. Grip a pull-up bar using an overhand grip and enter a dead hang position.
2. Slightly arch your back by retracting your shoulder blades and bringing your chest up.
3. Use your lats and triceps to pull your body toward the bar.
4. Continue until your chin passes over the bar.
5. Squeeze the contraction, then return to the bottom with control.
6. Repeat for reps.

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