Pull-ups or lat pulldown: which to choose?
5 min read
Pull-ups and lat pulldown train back width through a vertical pull. The first is done with body weight, the second on an adjustable-load machine. Which to favor? The answer depends mostly on your current level.
Pull-ups: the king of back exercises
Pull-ups intensely recruit the lats, arms and core, lifting your entire body weight. It is an extremely effective and rewarding exercise that builds very functional pulling strength.
Their difficulty is also their limit: at first, many cannot do a single one. You then need to build strength progressively before you can fully benefit from them.
The lat pulldown: adjustable load
The lat pulldown reproduces the pull-up movement with an adjustable load, from light to heavy. It is perfect for beginners who cannot yet do pull-ups, and for precisely adjusting volume and intensity.
It also lets you vary grips and target the back at the end of a set without being limited by your own strength. In return, it recruits the core a little less than pull-ups.
How to combine them
They are not rivals but complementary steps. If you cannot yet do pull-ups, use the lat pulldown (and assisted pull-ups) to build the necessary strength, then move to pull-ups.
Once you have pull-ups, keep the lat pulldown to add volume, vary grips and work close to failure safely. Both have a place in a good back program.
Varying grips for a complete back
Both pull-ups and pulldowns come in different grips, and each variation slightly shifts the emphasis. A wide pronated grip emphasizes back width and the upper lats; a closer or neutral grip works more on thickness and involves the arms more; the supinated grip (chin-up) strongly recruits the biceps.
Rather than hunting for THE best grip, rotate them over the weeks. This variety works the back from several angles and prevents imbalances, for a back that is both wide and thick.
Frequently asked questions
Does the pulldown build as much as pull-ups?expand_more
At equivalent intensity and volume, both develop the back very well. Pull-ups have a slight edge for functional strength and bracing, but the pulldown allows finer load adjustment. Combining them is ideal.
Which to start with as a beginner?expand_more
Start with the lat pulldown and assisted pull-ups to build strength, then add negative pull-ups. As you progress, you will reach your first full pull-up. See our dedicated guide 'Getting your first pull-up'.
Wide or close grip for the back?expand_more
A wide grip emphasizes width and the upper back a bit more; a close or neutral grip works thickness and the arms more. Neither is superior: varying grips over the weeks builds a more complete back.
Put this guide into practice
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