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Lat pulldowns are the best equipment-based alternative to pull-ups .

This open kinetic chain exercise targets every “pull muscle” in your upper body, including: 

• Shoulder joint and shoulder girdle 
• Rhomboids 
• Trapezius 
• Latissimus dorsi 
• Biceps 
• Forearm muscles 
• Wrist/hand muscles 

The only upper body muscle not worked is the triceps muscle, but pretty much every other muscle is engaged throughout the pulling motion. 

Lat pulldowns, however, your injury risk is very low, and it’s surprisingly easy to master the form. 

This exercises that work your core in tandem with your upper body, lower body, or a combination of both will be excellent for your overall fitness.