Although the lat pulldown and the lat pullup seem to be very different exercises, they share more similarities than differences. They are compound, multi-joint strength exercises that work several muscle groups in the upper body. They have the same basic movement pattern and the same basic variations. For all these similarities, a lat pullup is more challenging than a lat pulldown.
Identification
The arm and back movement during the lat pulldown and pullup are the same. Grab the overhead bar with an overhand grip that is slightly wider than shoulder-width distance. Keep your back straight and your neck in line with your spine. Pull your shoulder blades together and down to start the movement. Bend your elbows and pull your elbows down to your sides. During a lat pulldown, you pull the weight down toward you and during a lat pullup, you pull your body up toward a stationary bar.
Function
The "lat" stands for latissimus dorsi, which is the prime mover during the pulldown and pullup exercises. The latissimus dorsi is your large back muscle that attaches to your upper arm bone and runs diagonally down and across your back. Other muscles that assist the pullup and pulldown exercises include biceps, trapezius and rhomboids. Your abdominal muscles engage more during the pullup exercise because they help stabilize your torso. Since the lat pulldown is a seated exercise, your torso does not require the same amount of stabilization.
Intensity
Although the movement pattern is the same for the pullup and the pulldown, the pullup is a more challenging exercise because you pull your body weight up against resistance. A lat pulldown machine offers several levels of resistance. Your body hangs freely during a pullup, so more muscles are used to stabilize your body. The lat pulldown is a seated exercise. The machine has a kneepad that holds your legs down, providing leverage.
Variations
Both exercises have different grip options. Grab the bar with an overhand or underhand grip. Place your hands in a wide, standard or narrow position. Neutral-grip pullup bars allow you to place your hands so your palms face each other. The V-grip does the same on a lat pulldown machine.
Although the pullup doesn't offer varying levels of resistance, you can either use pullup bands to make the movement easier or use a weight belt to add resistance to the exercise.
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