One Arm Cable Lat Pulldown vs Hanging
Which one fits your Back workout plan?
Contents
Hanging is the easier place to start — difficulty 3 of 5 vs 5. Compare Back form cues and when to progress.
Compare the benefits of One Arm Cable Lat Pulldown and Hanging and pick the one that fits your Back workout.
One Arm Cable Lat Pulldown vs Hanging: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Hanging more often — 486 sessions compared to 334 for One Arm Cable Lat Pulldown.
What most people do isn't always what fits you. One Arm Cable Lat Pulldown and Hanging differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How One Arm Cable Lat Pulldown and Hanging Differ
| What differs | One Arm Cable Lat Pulldown | Hanging |
|---|---|---|
| Equipment | a machine | bodyweight only |
| One side at a time | Yes | No |
| Difficulty | 5 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 334 sessions | 486 sessions |
How to Do One Arm Cable Lat Pulldown
One Arm Cable Lat Pulldown Muscles Worked: Back
Form
- 1. Gather your shoulder blades while naturally pulling your arms back.
- 2. Rotate your palms facing forward towards your body and pull them up to shoulder height.
- 3. Rotate your palms back to face forward and raise your arms.
Coach's Tips
- 1. Please be careful not to strain your shoulders by fully extending your shoulders and arms.
- 2. Please be careful not to let your trapezius muscles rise.
- 3. Please be careful not to let your elbows fall back.
For a full One Arm Cable Lat Pulldown guide with alternatives and benefits, see the One Arm Cable Lat Pulldown exercise guide.
How to Do Hanging
Hanging Muscles Worked: Back
Form
- 1. Grab the bar with both hands and hang.
- 2. Stretch your arms and elongate your upper body.
- 3. Hold for a certain amount of time and breathe.
Coach's Tips
- Be careful not to strain your wrists and shoulders when hanging.
For a full Hanging guide with alternatives and benefits, see the Hanging exercise guide.
Frequently Asked Questions
Which is better for Back, One Arm Cable Lat Pulldown or Hanging?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Back, so the choice comes down to the equipment you have and the muscles you want to load.
What equipment do One Arm Cable Lat Pulldown and Hanging need?
One Arm Cable Lat Pulldown needs a machine, and Hanging needs bodyweight only.
Which is easier to start with?
Hanging is the easier place to start. Move to One Arm Cable Lat Pulldown once your form holds up.
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