LiftsmithFace-down pulldown alternatives
Machine taken, missing equipment, or something doesn't feel right? These exercises train the same main muscles as the face-down pulldown, best matches first.
- Barbell rowTrains the upper back and lats, needs barbell.
- Bent-over dumbbell rowTrains the lats and upper back, needs dumbbells.
- Paused barbell rowTrains the lats and upper back, needs barbell.
- Pendlay rowTrains the upper back and lats, needs barbell.
- Smith machine rowTrains the lats and upper back, needs smith machine.
- Alternating bent-over dumbbell rowTrains the lats and upper back, needs dumbbells.
- Band seated rowTrains the upper back and lats, needs resistance bands.
- Bent-over band rowTrains the upper back and lats, needs resistance bands.
- Chest-supported dumbbell rowTrains the upper back and lats, needs dumbbells and adjustable bench.
- Dumbbell dead-stop rowTrains the lats and upper back, needs dumbbells.
- Face-down arm sweepTrains the upper back, same movement, no equipment.
- Feet-up inverted rowTrains the upper back and lats, needs squat rack and barbell.
A plan that only uses what your gym has
Tell Liftsmith your equipment once. Every workout picks exercises you can do there, and swaps rank the closest match first.
- ✓ Free to start, no account needed
- ✓ Plans every set, rep and weight for you
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