Execution Cues:
Pull-Ups:
- Find a stable platform/bar that is at least ~6 inches higher than your standing reach. Choose the grip you intend to use (for the sake of this write-up, I will use a shoulder-width, neutral grip from this point forward).
- Setup a stable box/bench/step-up platform under the handles you intend to use. Make sure it is about 12-18 inches back.
- Step up onto the box and position your hands firmly on the grips. I would recommend to use lifting straps for this if the goal is purely hypertrophy.
- At this point, you should have a hold of the pull-up grips with your bodyweight still resting on the box under you. Slowly shift your weight forward and transfer the load from your feet to your hands until you're in a deadhang.
- Your elbows should be extended, shoulders elevated, scaps/lats relaxed, and abs braced but not contracted.
- From here, begin the concentric by simultaneously driving your elbows down to initiate arm flexion and depress/downwardly rotate your scaps to engage the lats and upper back.
- Continue the pull with elbow flexion and shoulder extension while the rest of your body suspends in a "tight but not rigid" state. The key is to limit swinging from below the chest and reduce any potential wasted energy.
- Once you can no longer pull your body any higher without compromising your shoulder rotation or thoracic spine rigidity, you have reached the end of your mobility and thus the range of motion. DO NOT try to pull past this point even if your clavicles have not touched the bar.
- From this point, slowly let yourself down and control the eccentric. Reverse the motions established by the concentric until you're back in the deadhang position.
Pulldowns:
- Start with a tall cable tower (it should be above your head if possible) that has a seat and, crucially, thigh pads. Choose the attachment that you intend to use (for the sake of this write-up, I will use a shoulder-width, neutral grip attachment from this point forward).
- Grip the handles of the attachment firmly. I would recommend to use lifting straps for this if the goal is purely hypertrophy.
- From here, carefully shift your bodyweight into the attachment and "sink" down into the seat. For most, your bodyweight will be enough to get the weight stack moving. Once sitting on the seat, position your legs under the thigh pads to lock your body into place. Your lower body should now be stable with your upper body in a deadhang position.
- Your elbows should be extended, shoulders elevated, scaps/lats relaxed, and abs braced but not contracted. Your low back should be slightly arched with your sternum elevated, feet should be flat on the floor and thighs should be snug under the pad.
- From here, begin the concentric by simultaneously driving your elbows down to initiate arm flexion and depress/downwardly rotate your scaps to engage the lats and upper back.
- Continue to pull the attachment towards your clavicles. Your upper body should have a natural backwards "sway" through the concentric to move your head out of the way of the line of pull. This should not be used for generating momentum though.
- Once you can no longer pull the attachment any lower without compromising your shoulder rotation or thoracic spine rigidity, you have reached the end of your mobility and thus the range of motion. DO NOT try to pull past this point even if your clavicles have not touched the attachment.
- From this point, slowly transition into the eccentric. Reverse the motions established by the concentric until you're back in the deadhang position.
Key Similarities:
- Vertical pull movement pattern
- Intent of the variation can be adjusted through grip changes
- Primarily targets the muscles of the back including the lats, teres major, rhomboids, low/mid traps, and rear delts (depending on grip)
- Engrains healthy scapular movement
- Range of motion can be limited by shoulder and upper back mobility or even pec/anterior delt flexibility
- Both variations generally have a pretty low risk of acute injury
Key Differences:
- Pull-ups are a much more difficult movement to master while Pulldowns are trivially easy for any advancement level.
- Pull-ups provide more of a full-body training effect compared to Pulldowns being almost exclusive to the upper body.
- Pulldowns tend to be better for hypertrophy goals while Pull-ups lend themselves better to strength acquisition.
- Pull-ups are inherently unstable. Pulldowns, on the other hand, can be very stable due to the thigh pad that anchors the body in place.
- It is much easier to direct tension towards specific muscle groups when using Pulldowns due to increased stability and reduced vectors of failure.
- Pull-ups often "leak"energy due to the body control that must accompany the exercise and the movement that happens involuntarily. Pulldowns are typically energy efficient in that almost all force is directed in the primary plane of movement.
- Pulldowns are easier to scale due to the ease of changing loads on the pin stack.
- Pull-ups can be done pretty much anywhere and are a very portable exercise whereas Pulldowns require specific equipment.
- Pull-ups tend to be much harsher on the joints than Pulldowns.
Primary Use Case for Pull-Ups:
- Increased Vertical Pull Strength
Primary Use Case for Pulldowns:
- Hypertrophy of the Lats, Teres Major, Low/Mid Traps, Rhomboids and Rear Delts