TETSUArcher Pull Up vs Lat Pulldown (Cable)
The Archer Pull Up and the Lat Pulldown (Cable) both train the lats as their primary muscle. The Archer Pull Up is bodyweight-based (a bar, rings or a station) while the Lat Pulldown (Cable) uses a cable. Here is how they compare and when to pick each.
Side-by-side comparison
| Archer Pull Up | Lat Pulldown (Cable) | |
|---|---|---|
| Primary muscle | lats | lats |
| Body part | back | back |
| Supporting muscles | biceps and forearms | biceps and forearms |
| Equipment | bodyweight | cable |
| Steps in our guide | 6 | 6 |
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.
Lat Pulldown (Cable) — first steps
- Sit down on the cable pulldown machine and grab the v-bar attachment with an overhand grip.
- Adjust the knee pad so that your thighs are secured under it.
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 Lat Pulldown (Cable) 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 Lat Pulldown (Cable)?
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 Lat Pulldown (Cable) 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 Lat Pulldown (Cable) 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 Lat Pulldown (Cable) work the same muscles?
Yes — the primary muscle is the same (lats) and both rely on the same supporting muscles: biceps and forearms.
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.