Liftsmith

Pull-up alternatives

Machine taken, missing equipment, or something doesn't feel right? These exercises train the same main muscles as the pull-up, best matches first.

  1. Slow pull-up loweringTrains the lats, same movement.
  2. Band-assisted pull-upTrains the lats, same movement, needs pull-up bar and resistance bands.
  3. Lat pulldownTrains the lats, same movement, needs lat pulldown.
  4. Scapular pullTrains the lats, same movement.
  5. Chin-upTrains the lats, same movement.
  6. Barbell rowTrains the lats, needs barbell.
  7. Doorway towel rowTrains the lats, no equipment.
  8. Inverted rowTrains the lats, needs squat rack and barbell.
  9. Kettlebell rowTrains the lats, needs kettlebells.
  10. One-arm dumbbell rowTrains the lats, needs dumbbells and flat bench.
  11. Ring rowTrains the lats, needs gymnastic rings.
  12. Seated cable rowTrains the lats, needs seated row machine.

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.

Start free in your browser

Swap exercises in one tap

Start free