Assisted Pull-up
Full hang, chest to bar, controlled lower.
How to do it →Assisted Pull-up vs Lat Pulldown
Both train your lats. Here's how they differ, and when to pick each one.
Lat Pulldown
Drive elbows down to ribs, slight lean back, no yanking.
How to do it →Side by side
| Assisted Pull-up | Lat Pulldown | |
|---|---|---|
| Kit | Machine | Cable |
| Main muscles | Lats | Lats |
| Also works | Biceps, Upper Back, Core | Biceps, Upper Back, Rear Delts |
| Bench needed | No | No |
| One side at a time | No | No |
| Works at home | Gym only | Gym only |
| Starting load | Around 30 kg | Around 30 kg |
How each one feels
Assisted Pull-up
- Start from a full hang.
- Pull your chest towards the bar.
- Lower all the way back down under control.
Watch out for: Half reps from the top.
Lat Pulldown
- Drive your elbows down towards your ribs.
- Bring the bar to your upper chest.
- Let it rise slowly to a full stretch.
Watch out for: Yanking with your body.
Assisted Pull-up: pros and cons
- + Easy to progress: add a little weight or one more rep each week.
- + The machine guides the path, so it's beginner-friendly and steady.
- + Also works your biceps and upper back.
- − Needs a gym, and the station might be taken at busy times.
Lat Pulldown: pros and cons
- + Easy to progress: add a little weight or one more rep each week.
- + The machine guides the path, so it's beginner-friendly and steady.
- + Keeps tension on the muscle through the whole rep.
- + Also works your biceps and upper back.
- − Needs a gym, and the station might be taken at busy times.
Which should you pick?
- Pick Assisted Pull-up if you're new to lifting or want to push hard safely without a spotter.
- Pick Lat Pulldown if you want smooth, steady tension and easy weight changes.
- Assisted Pull-up is a machine, so it's easy to learn and safe to push hard.
- Honestly? Both work. The best one is the one you'll do consistently and add a little to each week.
Not sure which suits you? Your Gyde picks for you, then swaps it when you outgrow it.
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