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Thread: assisted pull-ups versus lat pull downs

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    Senior Member j8715's Avatar
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    assisted pull-ups versus lat pull downs

    For those of us who can't do pull ups well yet, is it better to do assisted pull ups and just decrease the assisted weight to progress or to do cable lat pull downs and up the weight to progress?

    Thanks

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    Ex-Manwhore KingWilder's Avatar
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    IMO, I think it's better to focus on assisted pullups and even do some other variations of pullups such as jumping pullups or negatives

    are lat pulldowns okay to use every once in awhile? Sure, but I think you'd be better of, as I stated already, focusing on variations of the pullup until you can do them without help.
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    Breaker of Skulls Guido's Avatar
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    I agree. If you want to get better at pullups, then do variations of pullups.

    Can you do chinups? What about mixed grip pullups? Neutral grip? If you are stronger at those then try those, as well.
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    Senior Member Vapour Trails's Avatar
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    It doesn't matter, they are equivalent.
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    Breaker of Skulls Guido's Avatar
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    Quote Originally Posted by Vapour Trails View Post
    It doesn't matter, they are equivalent.
    Not exactly. Lat pulls limit your form, plus they do not require as much stabilization. Pullups and variations are better, just as free weights are better than cable or machine exercises.
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    Magically Delicious redFury's Avatar
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    I don't care for assisted pullups at all... they are not close enough to regular pull ups. A better option is learning how to kip... or doing partial range of motion pullups. Having someone "help" you changes the forces in a way that does now put the same stress on the back.

    Pulldowns I feel are a good alternative if you cannot do either of the above things.
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    Senior Member j8715's Avatar
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    Quote Originally Posted by redFury View Post
    Having someone "help" you changes the forces in a way that does now put the same stress on the back.
    no the gym I use has this setup where you can stand on this lever which pushes up with a certain about of weight (basically making you weight less), i'm not having someone hold me up

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    T.J.W. nhlfan's Avatar
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    I got a LOT stronger on pullups just by doing lat pull downs. I think a mixture of both would be smarter though.
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  9. #9
    Senior Member smalls's Avatar
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    Quote Originally Posted by j8715 View Post
    For those of us who can't do pull ups well yet, is it better to do assisted pull ups and just decrease the assisted weight to progress or to do cable lat pull downs and up the weight to progress?

    Thanks

    It depends on what your goals are. IMO, it's really not going to be that big of a difference as far as development goes, provided that's not the only thing you do for back.

    But as stated, if you want to be good at pullups, do them. If you want a bigger back, use your back in a progressively heavier way while eating enough to grow. I like both.
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