Rack Pull vs Underhand Cable Lat Pulldown
Which one fits your Back workout plan?
Contents
Underhand Cable Lat Pulldown is the easier place to start — difficulty 1 of 5 vs 5. Compare Back form cues and when to progress.
Compare the benefits of Rack Pull and Underhand Cable Lat Pulldown and pick the one that fits your Back workout.
Rack Pull vs Underhand Cable Lat Pulldown: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Underhand Cable Lat Pulldown more often — 1,311 sessions compared to 766 for Rack Pull.
What most people do isn't always what fits you. Rack Pull and Underhand Cable Lat Pulldown differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Rack Pull and Underhand Cable Lat Pulldown Differ
| What differs | Rack Pull | Underhand Cable Lat Pulldown |
|---|---|---|
| Equipment | a barbell | a machine |
| Difficulty | 5 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 766 sessions | 1,311 sessions |
How to Do Rack Pull
Rack Pull Muscles Worked: Back
Form
- 1. Please pull the barbell towards your belly button so that it can go up vertically.
- 2. While gathering your shoulder blades, naturally pull your elbows and hands.
- 3. While supporting the weight with your back strength, slowly lower the barbell onto the rack.
Coach's Tips
- 1. Please be careful not to let your elbows flare out.
- 2. Please be careful not to overly straighten your back or move it up and down.
- 3. Engage your core to prevent your back from rounding.
For a full Rack Pull guide with alternatives and benefits, see the Rack Pull exercise guide.
How to Do Underhand Cable Lat Pulldown
Underhand Cable Lat Pulldown Muscles Worked: Back
Form
- 1. Pull your arms back naturally while gathering your shoulder blades.
- 2. Pull until the bar touches your sternum.
- 3. Slowly raise your arms and return to the starting position.
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.
For a full Underhand Cable Lat Pulldown guide with alternatives and benefits, see the Underhand Cable Lat Pulldown exercise guide.
Frequently Asked Questions
Which is better for Back, Rack Pull or Underhand Cable Lat Pulldown?
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 Rack Pull and Underhand Cable Lat Pulldown need?
Rack Pull needs a barbell, and Underhand Cable Lat Pulldown needs a machine.
Which is easier to start with?
Underhand Cable Lat Pulldown is the easier place to start. Move to Rack Pull once your form holds up.
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