Exercise Comparison
Band Assisted Pull-Up vs One Arm Lat Pulldown
Side-by-Side
Muscle Analysis
Shared
Only in Band Assisted Pull-Up
Only in One Arm Lat Pulldown
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.
One Arm Lat Pulldown
Select an appropriate weight and adjust the knee pad to help keep you down. Grasp the handle with a pronated grip. This will be your starting position.
Pull the handle down, squeezing your elbow to your side as you flex the elbow.
Pause at the bottom of the motion, and then slowly return the handle to the starting position.
For multiple repetitions, avoid completely returning the weight to keep tension on the muscles being worked.
Verdict
Both exercises target the lats. Band Assisted Pull-Up is a beginner exercise using other, while One Arm Lat Pulldown is beginner and uses cable. Choose Band Assisted Pull-Up if you have access to other, or One Arm Lat Pulldown if you prefer cable.