For lat growth
For lat growth, single-arm cable pulldown rates higher on our research criteria: easier on the joints.
Weighted pull-up is 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
Single-Arm Cable Pulldown. One side at a time lets the lat reach further overhead, with a cable that keeps it loaded throughout.
Weighted Pull-Up. The pull-up’s full stretch with added load once bodyweight reps get easy. Heavy sets are harder on elbows and shoulders.
For climbing, weighted pull-up rates well ahead on our research criteria: more carry-over to climbing.
For lat growth, single-arm cable pulldown rates higher on our research criteria: easier on the joints. Weighted pull-up is 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.
Single-arm cable pulldown is easier: it’s easy to learn, while weighted pull-up takes some practice.
Single-arm cable pulldown needs a cable station, so for most people it’s a gym exercise. Weighted pull-up needs a pull-up bar and a weight plate, so a home gym covers it.
Single-arm cable pulldown: it rates Excellent for joint and recovery cost in our research rubric, against Good for weighted pull-up.