Routines

What exercises replace pull ups?

Lat pulldowns, inverted rows, band-assisted pull-ups, and single-arm dumbbell rows all cover the same vertical and back pulling.

The quick answer

If you cannot do pull-ups or lack a bar, the closest replacements are the lat pulldown for the same vertical pulling pattern, and inverted rows under a bar or table for horizontal back work. Band-assisted or machine-assisted pull-ups let you train the exact movement while building up to a bodyweight rep. Single-arm dumbbell rows and dumbbell pullovers cover the lats when you only have dumbbells.

How to think about it

Lat pulldown is the direct swap

The pulldown trains the same overhead pulling pattern and lat emphasis as a pull-up, just with adjustable load. It is ideal if pull-ups are too hard, because you can pick a weight that lets you train in a productive rep range.

Build toward the real thing

Band-assisted pull-ups, assisted pull-up machines, and slow negatives from the top let you train the actual movement while removing some of your bodyweight. These are the fastest path to your first strict pull-up.

Dumbbell and inverted options

With no bar or cable, inverted rows using a bar, rings, or a sturdy table hit the back through a horizontal pull. Single-arm dumbbell rows and dumbbell pullovers add lat work, and a doorway or resistance band can mimic straight-arm pulldowns.

Do this

Keep going

What exercises should I do when the gym is busy?What can I do with only dumbbells?Are dumbbells and a bench enough to build muscle?Browse workout plans

How SUUPR helps

Lat pulldowns, inverted rows, band-assisted pull-ups, and single-arm dumbbell rows all cover the same vertical and back pulling.