Exercise Comparison
Band Assisted Pull-Up vs Cable Incline Pushdown
Side-by-Side
Muscle Analysis
Shared
Only in Band Assisted Pull-Up
Instructions
Band Assisted Pull-Up
Choke the band around the center of the pullup bar. You can use different bands to provide varying levels of assistance.
Pull the end of the band down, and place one bent knee into the loop, ensuring it won't slip out. Take a medium to wide grip on the bar. This will be your starting position.
Pull yourself upward by contracting the lats as you flex the elbow. The elbow should be driven to your side. Pull to the front, attempting to get your chin over the bar. Avoid swinging or jerking movements.
After a brief pause, return to the starting position.
Cable Incline Pushdown
Lie on incline an bench facing away from a high pulley machine that has a straight bar attachment on it.
Grasp the straight bar attachment overhead with a pronated (overhand; palms down) shoulder width grip and extend your arms in front of you. The bar should be around 2 inches away from your upper thighs. This will be your starting position.
Keeping the upper arms stationary, lift your arms back in a semi circle until the bar is straight over your head. Breathe in during this portion of the movement.
Slowly go back to the starting position using your lats and hold the contraction once you reach the starting position. Breathe out during the execution of this movement.
Repeat for the recommended amount of repetitions.
Verdict
Both exercises target the lats. Band Assisted Pull-Up is a beginner exercise using other, while Cable Incline Pushdown is beginner and uses cable. Choose Band Assisted Pull-Up if you have access to other, or Cable Incline Pushdown if you prefer cable. Band Assisted Pull-Up is a compound movement working multiple joints, making it better for overall strength. Cable Incline Pushdown isolates the target muscle for focused development.