TETSUArcher Pull Up vs Cable Bar Lateral Pulldown
The Archer Pull Up and the Cable Bar Lateral Pulldown both train the lats as their primary muscle. The Archer Pull Up is bodyweight-based (a bar, rings or a station) while the Cable Bar Lateral Pulldown uses a cable. Here is how they compare and when to pick each.
Side-by-side comparison
| Archer Pull Up | Cable Bar Lateral Pulldown | |
|---|---|---|
| Primary muscle | lats | lats |
| Body part | back | back |
| Supporting muscles | biceps and forearms | biceps, rhomboids and rear deltoids |
| Equipment | bodyweight | cable |
| Steps in our guide | 6 | 7 |
How each one starts
Archer Pull Up — first steps
- Start by hanging from a pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
- Engage your core and pull your shoulder blades down and back.
Cable Bar Lateral Pulldown — first steps
- Adjust the cable pulley to a high position and attach a straight bar.
- Sit facing the cable machine with your feet flat on the ground and your knees slightly bent.
Full step-by-step guides are linked below.
Which should you choose?
The Archer Pull Up needs only a sturdy bar, rings or a station and scales through leverage, tempo and reps. The Cable Bar Lateral Pulldown keeps constant tension on the muscle through the whole range of motion. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the lats adapting.
Full form guides
Common questions
Is the Archer Pull Up better than the Cable Bar Lateral Pulldown?
Neither is universally better — both train the lats as the primary mover. The Archer Pull Up needs only a sturdy bar, rings or a station and scales through leverage, tempo and reps, while the Cable Bar Lateral Pulldown keeps constant tension on the muscle through the whole range of motion. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Archer Pull Up and the Cable Bar Lateral Pulldown in the same program?
Yes, but usually not in the same session — they overlap heavily on the lats. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Archer Pull Up and the Cable Bar Lateral Pulldown work the same muscles?
The primary muscle is the same: the lats. Supporting muscles differ slightly — biceps and forearms for the Archer Pull Up versus biceps, rhomboids and rear deltoids for the Cable Bar Lateral Pulldown.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.