One Arm Lat Pulldown vs Neutral Grip Assisted Pull Up
Maximizing Your Back Workout Plan
Contents
Neutral Grip Assisted Pull Up is the easier place to start — difficulty 1 of 5 vs 5. Compare Back form cues and when to progress.
Customize Your Back Workout: Explore the Benefits of One Arm Lat Pulldown and Neutral Grip Assisted Pull Up for Better Comparison.
Planfit Users' Choice about One Arm Lat Pulldown vs Neutral Grip Assisted Pull Up : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log One Arm Lat Pulldown more often — 499 sessions compared to 458 for Neutral Grip Assisted Pull Up.
Popularity is not the whole answer. One Arm Lat Pulldown and Neutral Grip Assisted Pull Up differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How One Arm Lat Pulldown and Neutral Grip Assisted Pull Up Differ
| What differs | One Arm Lat Pulldown | Neutral Grip Assisted Pull Up |
|---|---|---|
| Machine type | cable-driven | pin-loaded |
| One side at a time | Yes | No |
| Difficulty | 5 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 499 sessions | 458 sessions |
How to One Arm Lat Pulldown
One Arm Lat Pulldown muscles worked: Back
Form
- 1. As you gather your shoulder blades, gently pull your arms.
- 2. While turning your palms facing your body, pull them up to shoulder height.
- 3. Rotate your palms to face forward again and raise your arms.
Coach's Comment
- 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 move backward.
If you want to know a detailed guide to One Arm Lat Pulldown, alternative exercises, and its benefits, check it out here. Check out the One Arm Lat Pulldown Guide page of our blog!
How to Neutral Grip Assisted Pull Up
Neutral Grip Assisted Pull Up muscles worked: Back
Form
- 1. Pull your arms back until your chest touches the bar.
- 2. Pull your arms back naturally while squeezing your shoulder blades together.
- 3. Slowly return to the starting position while keeping your chest open.
Coach's Comment
- 1. Please be careful not to lose your starting position when you come down.
- 2. Please rise using the strength of your shoulder blades, not your arms.
If you want to know a detailed guide to Neutral Grip Assisted Pull Up, alternative exercises, and its benefits, check it out here. Check out the Neutral Grip Assisted Pull Up Guide page of our blog!
Frequently Asked Questions
Which is better for Back, One Arm Lat Pulldown or Neutral Grip Assisted Pull Up?
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 Lat Pulldown and Neutral Grip Assisted Pull Up need?
One Arm Lat Pulldown needs a machine, and Neutral Grip Assisted Pull Up needs a machine.
Which is easier to start with?
Neutral Grip Assisted Pull Up is the easier place to start. Move to One Arm Lat Pulldown once your form holds up.
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