Vertical Pulling: Lat Pulldown vs Pull-Up

**0 to Elite course · Lesson 18 of 100 · Level 1: Movement Foundations** Vertical pulling means pulling your elbows down from overhead, like climbing. The lat pulldown and the pull-up are the two main ways to train it. In this lesson you'll learn both, which one to start with, and a clear plan to get your first pull-up. ## The vertical pulling pattern In [lesson 17](https://syp-fitness.co.uk/post/how-to-do-rows-properly) you pulled weight towards your chest. Vertical pulling is pulling from overhead down to your upper chest. The main muscle is the latissimus dorsi, or "lats", the large muscles running down the sides of your back, helped by your biceps and the muscles between your shoulder blades. It's the opposite of the overhead press from [lesson 16](https://syp-fitness.co.uk/post/overhead-press-for-beginners), so the two pair up well in the same session. ## Lat pulldown vs pull-up: the key differences * **Load:** on a pulldown you choose the weight. On a pull-up you lift your whole bodyweight, which many beginners can't do yet. * **Learning:** the pulldown lets you practise the movement with perfect reps from day one. * **Challenge:** the pull-up asks more of your core and grip, and it's a great test of strength relative to your body size. So which is better? Neither, on its own. **Start with the pulldown, use it to build strength, and work towards the pull-up.** One more difference: pull-ups need only a bar, so they suit training at home or outdoors, while pulldowns need a machine or a cable. Plenty of experienced lifters keep both in their programme for years. ## How to do a lat pulldown 1. Set the thigh pad so your legs are locked in snugly. 2. Take an overhand grip a little wider than your shoulders. Sit down with straight arms. 3. Lean back very slightly, chest up, and brace. 4. Start by pulling your shoulders down away from your ears, then drive your elbows down towards your back pockets. 5. Bring the bar to your upper chest, pause briefly, then let it rise slowly until your arms are straight again. Cues: "elbows down and in", "chest to the bar", "control the way up". ## How to do a pull-up * Hang from the bar with an overhand grip just wider than your shoulders, arms straight. * Squeeze your glutes and point your legs slightly forwards to stop swinging. * Pull your shoulders down first, then pull your chest towards the bar until your chin clears it. * Lower yourself all the way under control. A chin-up uses an underhand grip, palms facing you, and brings in more biceps. Many people find it slightly easier, so it's a good first target. A neutral grip, palms facing each other on parallel handles, sits in between and is often the most comfortable for the shoulders. ### Common mistakes * Leaning far back and turning the pulldown into a row. * Pulling the bar behind your neck, which strains the shoulders for no extra benefit. * Kicking and swinging on pull-ups to get your chin over. * Half reps that stop short of straight arms at the bottom. ## A plan for your first pull-up 1. **Build the pulldown.** Aim to do 8 to 10 clean reps with a weight close to a large share of your bodyweight. This is a guide, not a rule. 2. **Practise hanging.** Dead hangs of 20 to 30 seconds build grip and shoulder comfort. 3. **Add negatives.** Step up so your chin is over the bar, then lower yourself as slowly as you can, 3 to 5 seconds. Do 3 sets of 3. 4. **Use assistance.** An assisted pull-up machine or a resistance band looped over the bar takes some of your weight. Reduce the help over time. This is progressive overload in action, the topic of [lesson 27](https://syp-fitness.co.uk/post/progressive-overload-explained). For more on structuring your first months of lifting, [read the full guide to strength training for beginners](https://syp-fitness.co.uk/post/strength-training-for-beginners). > **Safety:** if you have shoulder, elbow or neck pain when hanging or pulling, stop and get it checked by your GP or a physio. Build up dead hangs and negatives gradually, as they can leave your elbows and forearms sore at first. ## Your action steps 1. Do 3 sets of 10 lat pulldowns, pausing with the bar at your upper chest. 2. Test a dead hang and write down how many seconds you managed. 3. Try one pull-up or chin-up. If you can't do one yet, do 3 slow negatives instead. 4. Set a target date for your first full pull-up, about 8 to 12 weeks away, and log your progress weekly. ## Frequently asked questions ### Is lat pulldown as good as pull-ups? Both train the same muscles well. The pulldown is easier to load and learn, and the pull-up adds more core and grip work, so most people benefit from using both. ### How long does it take to do your first pull-up? It varies a lot with starting strength and bodyweight. With regular pulldowns, negatives and assisted reps, many beginners make clear progress within a few months. ### Should I do pull-ups or chin-ups first? Chin-ups, with palms facing you, are often slightly easier because the biceps help more. They're a good first goal before moving to overhand pull-ups. ## Keep going Previous: [Lesson 17: Horizontal Pulling: How to Do Rows Properly](https://syp-fitness.co.uk/post/how-to-do-rows-properly) Next: [Lesson 19: Single Leg Exercises: Lunges and Split Squats](https://syp-fitness.co.uk/post/single-leg-exercises) Lost your place? [See the full course map](https://syp-fitness.co.uk/post/how-to-get-fit-from-scratch). > **Want Artem to coach you through it?** SYP Fitness is a private 1-to-1 personal training studio at 2-4 Navigator Square, Archway, London N19 3UB. Rated 5.0 from [106 Google reviews](https://share.google/yAAPDk0VhwxmSzymT). [Book a free consultation](https://syp-fitness.co.uk/#apply) or [WhatsApp Artem](https://wa.me/447301512215) on 07301 512215.