TETSUArcher Pull Up vs Lat Pulldown Machine
The Archer Pull Up and the Lat Pulldown Machine 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 Machine uses a machine. Here is how they compare and when to pick each.
Side-by-side comparison
| Archer Pull Up | Lat Pulldown Machine | |
|---|---|---|
| Primary muscle | lats | lats |
| Body part | back | back |
| Supporting muscles | biceps and forearms | biceps, rhomboids and rear deltoids |
| Equipment | bodyweight | machine |
| 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 Machine — first steps
- Adjust the seat height and position yourself on the machine with your knees under the pads and your feet flat on the ground.
- Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
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 Machine fixes the movement path so you can push close to failure with less skill demand. 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 Machine?
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 Machine fixes the movement path so you can push close to failure with less skill demand. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Archer Pull Up and the Lat Pulldown Machine 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 Machine 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 Lat Pulldown Machine.
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.