Weighted Pull-Ups vs Lat Pulldowns – for Hypertrophy?

In terms of hypertrophy to shape your physique, both weighted pull-ups and lat pull-downs are great options for this, however, they both have their differences.

Which one should you use?

To start, weighted pull-ups are a progression exercise from the bodyweight pull-ups; by adding additional resistance, it will create greater muscle adaptation. The pull-up movement also requires muscles to work as stabilisers to control the movement more specifically the abdominal area, promoting greater muscle growth and strength.

 Weighted pull-ups targeting primarily back and arms, from a hypertrophy standpoint, the mechanical tension involved in weighted pull-ups makes them a great choice, and also the movement itself also develops grip strength, which can carry over to other pulling movements. However, to be able to do weighted pull-ups, it requires a lot of strength and experience, making it a movement that can only be done by advanced lifters, adding a limitation to this exercise.

The lat pull-down exercise is a lot more controlled, as it’s a machine-based exercise, which makes it great for isolating the lats. As it’s a machine and has plenty of weight increments to choose from it makes it more accessible for beginners in comparison to weighted pull-ups, where progressive overload will be more difficult. The machine allows more accurate resistance choices in comparison to pull-ups, also there can be more of a focus on back isolation as it doesn’t require as much full-body control, and accessories like wrist wraps can be used to progressively overload easier.

So, which is better?

It depends on your level of experience and goals. If you’re looking to primarily isolate the lats, the lat pull down would be the better option. However, if you’re an advanced lifter and you had to choose between the two for overall back development, I would lean more towards the use of weighted pull-ups.

However, whilst one may be better than the other, both exercises can be added to the same workout program and can be used effectively to promote muscle growth.