Assisted Pull-up
Full hang, chest to bar, controlled lower.
How to do it →Assisted Pull-up vs Single-Arm Cable Pulldown
Both train your lats. Here's how they differ, and when to pick each one.
Single-Arm Cable Pulldown
Pull elbow to hip pocket, long stretch at top.
How to do it →Side by side
| Assisted Pull-up | Single-Arm Cable Pulldown | |
|---|---|---|
| Kit | Machine | Cable |
| Main muscles | Lats | Lats |
| Also works | Biceps, Upper Back, Core | Biceps, Obliques |
| Bench needed | No | No |
| One side at a time | No | Yes |
| Works at home | Gym only | Gym only |
| Starting load | Around 30 kg | Around 10 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.
Single-Arm Cable Pulldown
- Pull your elbow down towards your hip pocket.
- Return to a long stretch at the top. Finish one side, then switch.
Watch out for: Twisting your torso.
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.
Single-Arm Cable 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.
- + One side at a time helps even out imbalances.
- + Also works your biceps and obliques.
- − Needs a gym, and the station might be taken at busy times.
- − Takes twice as long because you do each side.
Which should you pick?
- Pick Assisted Pull-up if you're new to lifting or want to push hard safely without a spotter.
- Pick Single-Arm Cable 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.
- Single-Arm Cable Pulldown trains one side at a time, which helps even out imbalances.
- 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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