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  1. #1
    Registered User maoribench's Avatar
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    Lat pull down vs Chin ups?

    Ok what do you prefer? i know free weights are better but don't you think that the lat pull down prevents cheating by locking you in? I prefer pull downs mainly because i don't have a weight belt to hang weights off and don't like putting a dumbell between my legs..
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    I do them both.

    Being "locked in" isn't cheating. It's not moving the weight for you, it's keeping you from dangling from the end of the cable like a freshly caught fish... unless that's the kind of workout you're going for.


    Whichever one hits the muscles in the appropriate way for you is fine.
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    Another dumb thread. Why must people compare different exercises for purposes of superiority? They both are superb lat developers and should be used together for optimal gains. One keeps your body static while moving weight dynamically. The other moves your body dynamically while pulling from a fixed point. Seems similar but very different movements to the musculature and CNS.

    Doing both is all win.
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  4. #4
    Encyclochuzzle chazzy1864's Avatar
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    Both are useful.
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    Registered User maoribench's Avatar
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    Originally Posted by SquatTilYouDrop View Post
    Another dumb thread. Why must people compare different exercises for purposes of superiority? They both are superb lat developers and should be used together for optimal gains. One keeps your body static while moving weight dynamically. The other moves your body dynamically while pulling from a fixed point. Seems similar but very different movements to the musculature and CNS.

    Doing both is all win.
    Hmm i'd say doing both of them would be overkill for my current routine as whichever one i did second, i'd be too worn out to be able to put much into them...
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    Encyclochuzzle chazzy1864's Avatar
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    Originally Posted by maoribench View Post
    Hmm i'd say doing both of them would be overkill for my current routine as whichever one i did second, i'd be too worn out to be able to put much into them...
    What are your goals?

    Doing two exercises for the same muscle group would be overkill in your current routine?
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    Originally Posted by maoribench View Post
    Hmm i'd say doing both of them would be overkill for my current routine as whichever one i did second, i'd be too worn out to be able to put much into them...
    Pussy.
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  8. #8
    Registered User maoribench's Avatar
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    Originally Posted by chazzy1864 View Post
    What are your goals?

    Doing two exercises for the same muscle group would be overkill in your current routine?
    goals... strenght size.. i think they are just too closely related to do both.. its either one or the other...
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    Bulk-ity Bulk medjen's Avatar
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    Originally Posted by maoribench View Post
    goals... strenght size.. i think they are just too closely related to do both.. its either one or the other...
    As I said, I do both. *gasp* on the same day.

    Chins I do lower reps.

    Pulldowns I drop the weight and do higher reps.

    Working in multiple rep ranges, FTW!
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    Encyclochuzzle chazzy1864's Avatar
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    Originally Posted by maoribench View Post
    goals... strenght size.. i think they are just too closely related to do both.. its either one or the other...
    Okay, well then pick which one you feel you get the better contraction with. Or the one that better matches your goals since this is either/or land.
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  11. #11
    Registered User maoribench's Avatar
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    Originally Posted by medjen View Post
    As I said, I do both. *gasp* on the same day.

    Chins I do lower reps.

    Pulldowns I drop the weight and do higher reps.

    Working in multiple rep ranges, FTW!
    Hmm see i could do maybe weighted chins or pullups or whatever they are called, and then do hammer grip pulldowns but doing pulldowns and chins with same grip would be too similar to do both for me
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    Originally Posted by maoribench View Post
    Hmm i'd say doing both of them would be overkill for my current routine as whichever one i did second, i'd be too worn out to be able to put much into them...
    ???

    well do 2 sets of one and 2 of another.


    or do one excercise one week and switch to the other the next.
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    Originally Posted by maoribench View Post
    Hmm see i could do maybe weighted chins or pullups or whatever they are called, and then do hammer grip pulldowns but doing pulldowns and chins with same grip would be too similar to do both for me
    God, why not do them both but with different grips? Mix it up from work out to work out? Hitting the lats from different angles and intensities is what improves them over time.
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    Registered User maoribench's Avatar
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    Originally Posted by SquatTilYouDrop View Post
    God, why not do them both but with different grips? Mix it up from work out to work out? Hitting the lats from different angles and intensities is what improves them over time.
    yes i do mix it up from workout to workout... give me an example of a single days back workout for you?
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    Almost the same exercise, but not quite.

    The lat pull down is superior, in that if you are unable to lift your bodyweight you can still do them and if you can easily do many reps with your bodyweight a lat pulldown will allow you to lift much more weight.

    The pull-up is superior in that you can do them in many more places and recruits more stabalizing muscles.
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    Let's take a look at this on a line-by-line basis.


    Originally Posted by maoribench View Post
    Ok what do you prefer?
    I prefer Chinups, weighted down to sometimes as heavy as 5-rep sets. But I wouldn't recommend that approach to everyone.




    i know free weights are better
    Not necessarily. The vast majority of successful trainees use a mix of each.




    but don't you think that the lat pull down prevents cheating by locking you in?
    Not by a long shot. I can "cheat" a bunch more weight than I can Pulldown if I use proper form. By using my arms, by 'jerking' the weight, and by leaning back.




    I prefer pull downs mainly because i don't have a weight belt to hang weights off and don't like putting a dumbell between my legs..
    You can buy a weight belt for as little as $20, right here on BBdotcom. Write your name on it with a magic marker, and put it in your gym bag.






    How about trying each, by itself, for a couple of months? Log your results, and then compare which did the most to move you toward whatever your particular goal might be.
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    Originally Posted by NYkarate View Post
    Almost the same exercise, but not quite.

    The lat pull down is superior, in that if you are unable to lift your bodyweight you can still do them and if you can easily do many reps with your bodyweight a lat pulldown will allow you to lift much more weight.

    The pull-up is superior in that you can do them in many more places and recruits more stabalizing muscles.
    Ooops, forgot you could wear a weight belt.
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    Originally Posted by maoribench View Post
    Hmm see i could do maybe weighted chins or pullups or whatever they are called, and then do hammer grip pulldowns but doing pulldowns and chins with same grip would be too similar to do both for me
    Right. So. Mix up the grips.

    I do hammer chins and wide grip pulldowns. Two rep ranges, two different grips.









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    Originally Posted by NYkarate View Post
    Almost the same exercise, but not quite.

    The lat pull down is superior, in that if you are unable to lift your bodyweight you can still do them and if you can easily do many reps with your bodyweight a lat pulldown will allow you to lift much more weight.

    The pull-up is superior in that you can do them in many more places and recruits more stabalizing muscles.
    Chin Up gives you way more Bang for your Buck than a Lat Pulldown.

    IMO someone who sticks to Lat Pulldowns because they cannot perform chin ups is just looking for excuses & an easy way out. Everybody can perform chins. They do take time to get proficient at them. Be patient.
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    Originally Posted by labradarep View Post
    Chin Up gives you way more Bang for your Buck than a Lat Pulldown.

    IMO someone who sticks to Lat Pulldowns because they cannot perform chin ups is just looking for excuses & an easy way out. Everybody can perform chins. They do take time to get proficient at them. Be patient.
    No, not everyone can perform a chin-up. You need enough strength in the arms and lats to pull-up your bodyweight, or you ain't going no where with them. I certainly couldn't pull myself up when I started working out, no matter how hard I tried.
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    Originally Posted by maoribench View Post
    yes i do mix it up from workout to workout... give me an example of a single days back workout for you?
    Narrow grip lat pulldown combined with wide grip pullups or vice versa. Weighted hammer grip pullups combined with behind the neck lat pulldowns. I switch things up weekly to stimulate back muscles with different pulling variations to keep workouts fresh and interesting.

    I always do some type of lat pulldown variation with at least one pullup/chinup variation. If you're in good shape, this shouldn't be a problem in a single workout.

    As medjen said, this is not rocket science, stop trying to over complicate a very simple concept.
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    Both. Normally, I'll save lat pulldowns for later in the routine.
    Bodybuilding is 60% training and 50% diet. Yes that adds up to 110%, because that's what you should be giving it. Change the inside, and the physique will follow.
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    I prefer the lat pulldowns because they are adjustable so I have the option to do lighter weight if I want to focus on getting a good stretch and a peak contraction, or experiment with wider grip or higher reps. The easy adjustment makes things like pyramids or drop sets more user friendly.

    Also, it allows you to work your upper back more if you want to lean back. Posterior delts too. Since we're usually weaker that way, having the lighter weight options is good. The only problem is for a lot of machines the weight hits the top and that's no good =(


    Originally Posted by NYkarate View Post
    Almost the same exercise, but not quite.

    The lat pull down is superior, in that if you are unable to lift your bodyweight you can still do them and if you can easily do many reps with your bodyweight a lat pulldown will allow you to lift much more weight.

    The pull-up is superior in that you can do them in many more places and recruits more stabalizing muscles.
    Counterpoints: you can add weight to your body when you do pull ups. Accessibility is not an analysis of the exercise's effects. Where is your proof that pull ups work more stabilizers than lat pulldowns? What is the rationale for this claim?


    Originally Posted by labradarep View Post
    Chin Up gives you way more Bang for your Buck than a Lat Pulldown.
    What 'bang' are you referring to? This is incredibly vague and avoids having to actually assert a point.

    Originally Posted by labradarep View Post
    IMO someone who sticks to Lat Pulldowns because they cannot perform chin ups is just looking for excuses & an easy way out. Everybody can perform chins. They do take time to get proficient at them. Be patient.
    This is incorrect, not everyone can perform chins. Lat pulldowns are one approach to gain the strength to pull your bodyweight.

    Lat pulldowns can be more difficult than a chin up. For example: if you feel pressure on the top of the thigh pad and you are not leaning back, you are probably pulling enough weight where you would otherwise leave your seat and go up to the bar instead of bringing it down to you. This is harder than doing a pull up.

    You are asserting the motivations of others without justification. There are many reasons to prefer doing this over wanting ease or excuses.

    Interesting idea: someone might get more muscular hypertrophy by pulling 1/2 or 3/4 of their weight on a lat pulldown for 4 sets of 20 than they would 4 sets of 1 with their bodyweight on a pull up.
    Last edited by Tyciol; 12-08-2010 at 08:59 AM.
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    lat pull downs
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    both are great in their own way.. i enjoy finishing my back work out with extra light widegrip pulldowns and long walks on the beach
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