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Close-Grip Lat Pulldown alternatives

If the Close-Grip Lat Pulldown isn't happening today — the equipment is taken, you don't have it, or the movement doesn't feel right — here are 8 substitutes for the same job, each with what changes.

Which one when

  • The equipment is taken or missing. Take the same movement on other equipment — Bodyweight: Pull-Ups, Chin-Ups, V-Bar Pull-Up.
  • Same equipment, different angle or grip. If the movement feels off but the equipment is there — Lat Pulldown, Underhand Lat Pulldown, V-Bar Pulldown, One-Arm Lat Pulldown, Kneeling High Pulley Row.
  • It hurts. If it's uncomfortable, try a substitute with a different grip or a machine and go lighter. Sharp pain, or pain that doesn't go away, is a reason to see a doctor, not to search for a substitute on a list.
  1. Pull-Ups
    1

    Pull-Ups

    • Different equipment: Bodyweight instead of Machines and cables.
    • Same muscle: Back.
    • A higher entry bar: 2 of 3 versus 1 — start light.
    • The load is your bodyweight: progress with reps, or a belt and a plate.

    Technique →Its alternatives →

  2. Chin-Ups
    2

    Chin-Ups

    • Different equipment: Bodyweight instead of Machines and cables.
    • Same muscle: Back.
    • A higher entry bar: 2 of 3 versus 1 — start light.
    • The load is your bodyweight: progress with reps, or a belt and a plate.

    Technique →Its alternatives →

  3. Lat Pulldown
    3

    Lat Pulldown

    • Equipment: Machines and cables.
    • Same muscle: Back.
    • Same entry bar: 1 of 3.

    Technique →Its alternatives →

  4. Underhand Lat Pulldown
    4

    Underhand Lat Pulldown

    • Equipment: Machines and cables.
    • Same muscle: Back.
    • Same entry bar: 1 of 3.

    Technique →Its alternatives →

  5. V-Bar Pulldown
    5

    V-Bar Pulldown

    • Equipment: Machines and cables.
    • Same muscle: Back.
  6. One-Arm Lat Pulldown
    6

    One-Arm Lat Pulldown

    • Equipment: Machines and cables.
    • Same muscle: Back.
    • One side at a time: you'll see if one side lags.
  7. V-Bar Pull-Up
    7

    V-Bar Pull-Up

    • Different equipment: Bodyweight instead of Machines and cables.
    • Same muscle: Back.
    • The load is your bodyweight: progress with reps, or a belt and a plate.
  8. Kneeling High Pulley Row
    8

    Kneeling High Pulley Row

    • Equipment: Machines and cables.
    • Same muscle: Back.

These are the same substitutes I show in the bot under "Alternatives", plus catalog exercises for the same muscle and movement. Difficulty is shown where I've broken the exercise down on its own page.

Swapping in the diary

In the bot, substitutes live on the exercise card: Exercises → the exercise → Alternatives. If one isn't in your list yet, I'll add it with one tap. A substitute keeps its own history and records — I don't mix them with the main exercise, so progress on each stays honest.

Log the substitute as its own exercise — I'll remember the weight and reps and give you a target next time.

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Prefer Telegram? Open the bot — same diary.

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Position photos from the open free-exercise-db.