For lat growth
For lat growth, single-arm cable pulldown rates well ahead on our research criteria: easier to progress, easier on the joints.
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
Negative Pull-Up. Slow lowering loads the lats in the stretch and builds toward the pull-up, but it’s hard to progress in small steps.
Single-Arm Cable Pulldown. One side at a time lets the lat reach further overhead, with a cable that keeps it loaded throughout.
For climbing, single-arm cable pulldown rates higher on our research criteria: more carry-over to climbing. Negative pull-up is easier to learn and fit in.
For lat growth, single-arm cable pulldown rates well ahead on our research criteria: easier to progress, easier on the joints. 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.
Negative pull-up needs a pull-up bar, so a home gym covers it. Single-arm cable pulldown needs a cable station, so for most people it’s a gym exercise.
Single-arm cable pulldown: it rates Excellent for joint and recovery cost in our research rubric, against Strong for negative pull-up.