Omni grip pulldown

Omni grip pulldown DEFAULT


The REP Omni Rack delivers stability and function without compromise. We combined the durability and utility of the V1 HR-5000 Half Rack with the versatility and customizability of our 5000 series power racks to create the ultimate configurable power rack. The Omni Rack boasts a flat-foot design with several potential configurations including a 30”-depth half rack, 41”-depth half rack, or 6-post power rack, making it the best rack for home gyms, commercial facilities, and collegiate settings.

Not only does the base of this rack eliminate the need to bolt into the ground, but the flat-foot base is where this rack draws all its versatility. If you’re looking for a rack that can adapt to your training style, then consider this evolved HR-5000 the end of your search. Regardless of the type of physical fitness you pursue – functional fitness, Powerlifting, Weightlifting, etc. – you will find that the REP OMNI rack delivers the functionality you need.


  • 3x3 11-Gauge Steel with 1” diameter holes on upright.

  • Compatible with most 5000 Series attachments including the Lat/Low Row.
  • Up to 15 potential configurations when paired with the Omni Plus.

  • J-cup, color options and attachments are fully customizable.

  • Long, flat-footed base helps promote stability, no need to bolt the rack down.

  • Large stainless steel logo plate for additional rigidity and lateral stability. 


We understand that having too many options can be overwhelming, so here is what you need to know:

  • The uprights are only available in 93” height.
  • Uprights are available in 8 different colors: white, orange, green, red, blue, matte black, metallic black, clear coat.
  • Weight storage: If you choose 41” depth for your rack, you will NOT be able to choose weight storage. The base of the HR-5000 will only permit a weight storage combination of 16" and 30” crossmembers.
  • If you would like to make your OMNI Rack dual sided, you will need to add the OMNI Plus to your cart.
  • That’s it! The customization is all yours. Pick your colors, choose your depth options, add weight storage, choose accessories, make it dual sided – Make it your own.  


  • Includes: Multi-grip pull-up bar, six band pegs, and hardware to connect up to six uprights to the base.
  • Enough hardware will be provided for all possible configurations, which means that extra hardware may be left over after the build.
  • Lat attachment adds 23" depth to the 4-post half rack or adds 5" depth to 6-post power rack if mounted to the interior uprights.
  • Compatibility:
    • Not compatible with the REP Belt Squat Attachment.
    • The Omni Base is only compatible with HR-5000 uprights, not the PR-5000 uprights. 
  • Weight rating: 1500lbs.

NOTE: V1 HR-5000 Half Racks are not currently compatible with the REP Lat/Low Row Attachment.

Need help configuring your Omni? We can help! Contact our Customer Service team at [email protected] or use the chat feature at the bottom of the page.


Want a Back and Biceps Workout? Try This

Designed by Canadian bodybuilding champion Jeff Nippard, this back and biceps workout forms part of a pull, push, legs split, and is ideal for anyone who’s moved past the beginner stages of training and wants to beef up their back, biceps and rear delts.

In this post, I want to walk you through the training session, as well as show you some alternative ways to set things up. Here’s what’s covered:

What Is a Pull Day?

When it’s programmed as part of a push, pull, legs split, a pull day is typically focused on pulling movements for the upper body, such as rows, pull-ups (or pulldowns) and curls. But when it forms part of a push/pull routine, a pull day will also include some work for your hamstrings.

What Muscles Does Pull Day Work?

  • Back
  • Biceps
  • Posterior Deltoid

Back and Biceps Workout

  • 1-Arm Lat Pull-In 2 sets x 15-20 reps
  • Pull-Ups 3 sets x 6-8 reps
  • Meadows Row 3 sets x 10-12 reps
  • Omni-Grip Lat Pulldown 3 sets x 12-15 reps
  • Rope Face Pull 2 sets x 15-20 reps
  • Reverse Pec Deck 2 sets x 15-20 reps
  • Band Pull Aparts 2 sets x 15-20 reps
  • EZ-Bar Biceps Curl 3 sets x 6-8 reps
  • Incline Dumbbell Curl 2 sets x 15-20 reps
  • Rack Pulls 3 sets x 6-8 reps

1-Arm Lat Pull-In

Sets 2 Reps 15-20

This is a light warm-up exercise, with the aim of “pre-activating” the lats prior to the heavier compound lifts that come later on.

The idea is that this will improve your ability to activate your lats in exercises like pull-ups and lat pulldowns, which in turn will speed up muscle growth.

However, while it sounds good in theory, there’s no direct evidence that draws a straight line between pre-activating the lats and faster gains in muscle mass.

Personally, I prefer to do a few light warm-up sets of pulldowns. But if you want to give the lat pull-in a try, it’s one of those things that won’t hurt, and may help a little. At the very least, it serves as part of an effective warm up for the heavier sets to come. 

Make sure to use a light weight, don’t go anywhere near failure, and just focus on contracting the lats.


Sets 3 Reps 6-8

The pull-up is done with your palms facing forwards, as opposed to the chin-up where your palms face you.

If you’re not strong enough to do pull-ups, just do lat pulldowns instead. Most research shows that lat pulldowns are a highly effective replacement for pull-ups when it comes to working the lats [1]. 

The main downside of pull-ups and chin-ups is that very few people are strong enough to do them.

I’ve trained in many gyms over the years, and it’s rare to see pull-ups or chin-ups being done well, under control, through a full range of motion.

In many cases, pulldowns are the better option, simply because they allow you to perform the exercise properly. If your gym has one, an assisted pull-up machine is also an option.

On the flip side, if you’re someone who can crank out 10-12 reps of pull-ups using good form and proper technique, then use a dipping belt to add resistance and keep you in that 6-8 rep zone.

There’s no need to take this exercise to complete failure — the point where you’re not able to complete another rep — but you do want to get close. Aim to leave a rep or two in the tank at the end of each set.

Jeff also recommends stretching the lats between sets, which is something I like to do myself. Not only does it feel good, there’s some interesting research to show that stretching between sets can accelerate muscle growth.

Meadows Row

Sets 3 Reps 10-12

Named after bodybuilder John Meadows, who popularized the exercise, this is the main heavy rowing (AKA horizontal pull) movement.

The seated cable row, done with a wide grip and your arms further away from your body, would be a suitable alternative. If you want to put a greater emphasis on the lats, you can also do the seated cable row or single-arm dumbbell row with the arms closer to the body.

Omni-Grip Lat Pulldown

Sets 3 Reps 12-15

One set is done with a wide grip, one set with a medium grip, and the final set with an underhand grip. 

Personally, I like to include both the reverse grip lat pulldown and wide grip lat pulldown in my training sessions. However, rather than use different grips in the same workout, I’ll alternate between the two from one training session to the next. 

Rope Face Pull

Sets 2 Reps 15-20

This exercise targets the muscles in the upper back, including the rear delts, mid traps and rhomboids.

Reverse Pec Deck

Sets 2 Reps 15-20

Here, you want to focus on isolating the rear delts as much as possible. Research shows that using a neutral grip (palms facing each other) on the reverse pec deck hits the rear delts harder than using a pronated grip (palms facing down) [3]. 

That said, while the difference between the two grips was statistically significant, the overall difference in rear delt activation between the two hand positions (90 vs 87% of maximum voluntary isometric contraction) was relatively small.

Is such a small difference going to make a major difference to your rate of muscle growth? Probably not.

Here’s how the researchers sum up their findings:

“Given that the magnitude of difference in mean normalized EMG activity between hand positions for the posterior deltoid was fairly small it is questionable whether altering hand position will translate into a meaningful difference in muscle adaptations for this muscle in the recreational weight training participant.”

What’s more, there was a degree of individual variability from one person to the next. By that, I mean some subjects saw more rear delt activation with the pronated versus the neutral grip. If you feel the exercise more in the rear delts with a pronated rather than neutral grip, go with a hand position that feels right for you.

Don’t have access to a pec deck? If so, you can replace this exercise with the bent-over lateral raise.

Band Pull Aparts

Sets 2 Reps 15-20

Band pull aparts target the shoulders and upper back. Using the resistance band allows you to generate high levels of tension at the top end of the range

These last three exercises — face pulls, reverse pec deck and band pull aparts — are done as a tri-set, where you move straight from one exercise to the next, with minimal rest between each one.

EZ-Bar Biceps Curl

Sets 3 Reps 6-8

Next up, we have the biceps. Given all the work you’ve done for your back, the biceps will have seen plenty of action already.

If you’re short on time, and building bigger biceps isn’t high on your list of priorities, you could skip the curls. However, if you want to optimize biceps growth, you will need to train them directly.

The EZ bar is a little easier on your wrists, but using a straight bar to do curls is also an option. Personally, I find that going heavy in the 6-8 rep range is hard on the elbows, and prefer higher reps and lighter weights in the 10-20 rep range when training biceps.

Incline Dumbbell Curl

Sets 2 Reps 15-20

The incline dumbbell curl allows you to position your arms behind your torso, which puts the biceps in more of a stretched position.

Exercises that generate high tension at long muscle lengths are important to include in your training program, as they stimulate stretch-mediated hypertrophy [4].

Rack Pulls

Sets 3 Reps 6-8

These are done with the barbell positioned slightly below, rather than above the knee.

The main aim is to get a heavy loaded stretch on the upper traps (which can help with muscle growth), as well as loading the spinal erectors.

If you’re using a weight that’s heavy enough to challenge the large muscles in your back, chances are your grip strength is going to be the limiting factor. If so, use lifting straps.

Avoid going all the way to failure, and leave 2-3 reps in the tank on each set.

Personally, I like to program this type of movement with the lower body, as the spinal erectors are heavily involved in squats and deadlifts. But rack pulls can be performed as part of a back and biceps, depending on how the rest of your training program is set up.

Back and Biceps Workout: The Short Version

If you’re on a tight schedule, and don’t have time for long training sessions, try this abbreviated version. It keeps the key exercises, meaning that it hits the same muscles, but with fewer exercises and sets.

  • Rack Pulls 3 sets x 6-8 reps
  • Pull Ups OR Lat Pulldowns 4 sets x 8-12 reps
  • Wide Grip Seated Cable Row 4 sets x 8-12 reps
  • Face Pulls 4 sets x 12-15 reps
  • Incline Dumbbell Curl 3 sets x 12-15 reps

See Also

  • Muscle Evo – a training program for people who want to build muscle and get strong while minimizing fat gain.
  • MX4 – a joint-friendly training program for gaining muscle as fast as humanly possible.
  • Gutless – a simple, straightforward, science-backed nutrition system for getting rid of fat.
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7 Best Lat Pulldown Alternatives (For a Wide Back)

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These 7 lat pulldown alternatives will help you build a wide back.

If you’re like me then sometimes you may get to the gym later than you expected, and all the lat pulldowns are taken. So what are you going to do? Skip back day?

No way! Instead, you need to know what exercises you can do instead of the lat pulldown.

So make sure you read this article all the way to the end because you’re about to learn 7 incredible lat pulldown alternatives you can use to build a wider back if the pulldown machine is taken.

Table of Contents

1. Pull ups

Pull ups are great for building your lats, scapula, traps, and your rear delts. Plus, you look like a total boss as you lift yourself through the air!

Most gyms have a heavy-duty pull-up bar or assisted pull-up machine to do these, but if you want tackle this move at home, you can use a doorway pull-up bar.

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  • Grab the bar shoulder width apart.
  • Pull your shoulders down and back to engage your scapula (you should feel a squeeze in you traps and lats).
  • Pull yourself up with your elbows to make sure you’re engaging your lats.
  • Squeeze your lats at the top.
  • Control your weight down.
  • Repeat.

2. Dual Pulley Pulldowns

This exercise is like your normal pulldowns, but there’s a bigger focus on isolating your lats. For this exercise you’ll need a dual pulley machine with single hand grips. This’ll be targeting your lats and scapula.

  • Set the dual pulleys high enough so that you’ll get a vertical contraction on your lats.
  • Grab both single hand grips and get in the middle of them.
  • Get on the floor and retract your scapula.
  • Pull with your elbow down into your lats.
  • Squeeze your lats.
  • Control the weight back up.
  • Repeat.

3. Incline Dumbbell Row

This exercise is like a back row with more stability because you’ll be able to brace more easily. For this move, you’ll need is two dumbells and an adjustable bench.

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This’ll be hitting your lats and traps. With this workout you can use more weight than you’d usually use on a normal row because you’re braced against a bench.

  • Set the adjustable bench to then incline bench press variation.
  • Lay your chest and abs into the bench.
  • Tighten your abs.
  • Retract your scapula.
  • Pull the weight up with your elbows.
  • Squeeze.

4. Single Arm Bench Row

The single arm bench row is the brother of the incline bench row, so like the previous exercise you’ll need a flat bench and a single dumbell. If all the benches are taken you could also work off the rack.

This exercise hits your lats and traps. Start at a lightweight to make sure you’re forming a mind muscle connection and performing the exercise correctly.

  • Put your left knee and left hand on the bench with enough room apart that you feel stable with weight.
  • Put your right foot down and back where you feel most balanced.
  • Press most of your weight into the hand on the bench and the rest on the knee.
  • Brace your core and retract your scapula.
  • Hold the weight with your right hand.
  • Pull it towards you upper abdomen/lower chest (or wherever you feel the most lat activation) with your elbow.
  • Squeeze at the top.
  • Repeat for the other side.

5. Face Pull

Face pulls are a great isolation exercise that you’ll find in almost any reliable muscle-building program since they hit your lats, rear delts, and middle and lower traps. For this exercise you need a tricep pushdown rope attached to a tall single pulley.

If you’re at home, you can use a resistance band attached to a doorway pull-up bar.

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  • Grab the rope or band as though you’re doing a tricep pushdown.
  • Back up about two steps from the pulley and get on your knees.
  • Retract your scapula.
  • Pull the rope out and towards your face as though you want your eyes to meet the middle.
  • Squeeze.
  • Repeat.

6. Pullovers

Pullovers are great a great alternative to the lat pulldown because they do a great job of hitting your lats and scapula. They also induce a nice stretch and performing high reps should give you a decent pump.

Note: The best bar to use is a long lat pulldown bar (or a broom handle in a resistance band) since it allows for more variation. Make sure that the pulley is high enough to emphasize the lats (it should be about as high as a tricep pushdown pulley or a lat pulldown pulley).

  • Grab the bar.
  • Brace your core and retract your scapula.
  • Take about four and a half steps back (depends on your height)
  • Press your hip back as though you’re doing a romanian deadlift.
  • Lean forward till you feel a stretch in your lats.
  • Pull down with your hands (you want to make a crescent moon towards your hips with your hands).
  • Squeeze.
  • Repeat.

7. Straight Arm Scapula Pulldown

The straight arm scapula pulldown is like a Frankenstein combination of a pullover and a lat pulldown so it does a good job of working your lats, scapula, and upper traps.

Similar to pullovers, you’ll need a long handle and pulley system found in a typical commercial gym (or a resistance band, a broom handle, and pull-up bar at home).

  • Sit at the lat pulldown pulley (or in a chair if at home).
  • Grab the bar with a shoulder width grip and retract your scapula.
  • Lean back back so that your chest is pointed toward the ceiling.
  • Pull the down with your elbows and squeeze at the bottom.
  • Push the bar forward parallel to your chest and hold (you’ll know you’re doing it right if you feel it in your lats and scapula).
  • Pull the weight back to your chest.
  • Control the weight back up.
  • Repeat.


What is the best lat exercise?

The “best” lat exercise is subjective since depending on your anatomy, muscle insertions, and other variables, one exercise might benefit someone better than others. Generally, exercises that recreate the adduction movement like lat pulldowns and pull-ups have excellent lat activation.

Should I do lat pulldowns?

You don’t have to specifically do lat pulldowns to build your lats… but you should do SOMETHING to build them. Whether that’s using the lat pulldown or some other exercise in our list is up to you.

Can you do a lat pulldown with dumbbells?

No, you can’t really do a “dumbbell version” of the lat pulldown (unless you recreate the motion while standing on your head – not advised). Instead, the next best thing is to perform some sort of dumbbell row like the bench supported row or kroc row that does a comparable job of working your lats.

Is the lat pulldown the same as a pull-up?

No, lat pulldowns differ from pull-ups by the incremental resistance they allow you to apply to the movement. Lat pulldowns are generally easier for noobs because they take less effort (and less muscular development) to perform compared to even one pull-up.

What’s better: lat pulldowns or pull-ups?

Lat pulldowns are better for complete noobs because they’re easier to perform, but they don’t work as many support muscles as pull-ups. On the other hand, pull-ups are considered “the king” of upper body exercises since you can do them anywhere with a pull-up bar, but they’re difficult to do with strict form. That’s why it’s a good idea to start with pulldowns and eventually add pull-ups into your weekly routine.

How do you do a lat pulldown with a band?

First you need to attach your band(s) to something up high like the top of a door (using an anchor) or a pull-up bar. Next, grab the band(s), take a couple steps away until the bands are slightly stretched, and kneel down with one knee on the floor. Bending at the waist, lean your upper body forward so your back is in the same line as the band(s) and pull through your elbows until your hands pass the middle of your head. Return your hands back to starting position above your head.

Lat Pulldown Alternatives

Lat pulldown alternatives image
  • Pull-Ups (biceps brachii)
  • Dual Pulley Pulldowns (triceps brachii)
  • Incline Dumbbell Rows (trapezius + biceps brachii)
  • Single Arm Bench Rows (trapezius + rhombois + teres major and minor)
  • Face Pulldowns (posterior deltoids)
  • Pullovers (pectoralis major and minor)
  • Straight Arm Scapula Pulldowns (triceps)

There you have it, my top seven best lat pulldown alternatives. Add any one of these into your routine and you’re bound to make your lats wider and your back thicker.

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Banded Omni-grip Lat Pulldown

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How To Actually Target Your Lats With The Lat Pulldown!

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