TETSUBench Pull-Ups vs Cable Wide Grip Rear Pulldown Behind Neck
The Bench Pull-Ups and the Cable Wide Grip Rear Pulldown Behind Neck both train the lats as their primary muscle. The Bench Pull-Ups are bodyweight-based (a bar, rings or a station) while the Cable Wide Grip Rear Pulldown Behind Neck uses a cable. Here is how they compare and when to pick each.
Side-by-side comparison
| Bench Pull-Ups | Cable Wide Grip Rear Pulldown Behind Neck | |
|---|---|---|
| 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 | 7 | 6 |
How each one starts
Bench Pull-Ups — first steps
- Position yourself under a bar or a sturdy horizontal surface that is at chest height.
- Grab the bar or surface with an overhand grip, slightly wider than shoulder-width apart.
Cable Wide Grip Rear Pulldown Behind Neck — first steps
- Adjust the cable machine so that the pulldown bar is at a height above your head.
- Sit down on the seat and grab the pulldown bar with a wide overhand grip.
Full step-by-step guides are linked below.
Which should you choose?
The Bench Pull-Ups need only a sturdy bar, rings or a station and scale through leverage, tempo and reps. The Cable Wide Grip Rear Pulldown Behind Neck 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
Are the Bench Pull-Ups better than the Cable Wide Grip Rear Pulldown Behind Neck?
Neither is universally better — both train the lats as the primary mover. The Bench Pull-Ups need only a sturdy bar, rings or a station and scale through leverage, tempo and reps, while the Cable Wide Grip Rear Pulldown Behind Neck 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 Bench Pull-Ups and the Cable Wide Grip Rear Pulldown Behind Neck 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 Bench Pull-Ups and the Cable Wide Grip Rear Pulldown Behind Neck work the same muscles?
The primary muscle is the same: the lats. Supporting muscles differ slightly — biceps and forearms for the Bench Pull-Ups versus biceps, rhomboids and rear deltoids for the Cable Wide Grip Rear Pulldown Behind Neck.
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.