TETSUBench Pull-Ups vs One-Arm Lat Pulldown (Machine)
The Bench Pull-Ups and the One-Arm Lat Pulldown (Machine) both train the lats as their primary muscle. The Bench Pull-Ups are bodyweight-based (a bar, rings or a station) while the One-Arm Lat Pulldown (Machine) uses a machine. Here is how they compare and when to pick each.
Side-by-side comparison
| Bench Pull-Ups | One-Arm 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 | 7 | 5 |
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.
One-Arm Lat Pulldown (Machine) — first steps
- Adjust the seat height and position yourself on the machine with your chest against the pad and your feet flat on the floor.
- Grasp the handle with an overhand grip and fully extend your arm, keeping a slight bend in your elbow.
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 One-Arm 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
Are the Bench Pull-Ups better than the One-Arm Lat Pulldown (Machine)?
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 One-Arm 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 Bench Pull-Ups and the One-Arm 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 Bench Pull-Ups and the One-Arm Lat Pulldown (Machine) 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 One-Arm 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.