For lat growth
For lat growth, neutral-grip pulldown rates higher on our research criteria: easier to progress.
Both are good choices that train the lats the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
Neutral-Grip Pulldown. A deep overhead stretch and fine weight steps, with a grip that lets the elbows travel further down and back.
Single-Arm Cable Pulldown. One side at a time lets the lat reach further overhead, with a cable that keeps it loaded throughout.
For lat growth, neutral-grip pulldown rates higher on our research criteria: easier to progress. Both are good choices that train the lats the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
About the same: both are easy to learn.
Neutral-grip pulldown needs a cable station, so for most people it’s a gym exercise. Single-arm cable pulldown needs a cable station, so for most people it’s a gym exercise.
About the same: both rate Excellent for joint and recovery cost in our research rubric.