Arm Pulldown vs Assisted Pull Up
Which one fits your Back workout plan?
Contents
Assisted Pull Up works multiple joints at once, Arm Pulldown isolates — difficulty 1 of 5 vs 1. See which fits your Back day.
Compare the benefits of Arm Pulldown and Assisted Pull Up and pick the one that fits your Back workout.
Arm Pulldown vs Assisted Pull Up: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Arm Pulldown more often — 34,261 sessions compared to 22,168 for Assisted Pull Up.
What most people do isn't always what fits you. Arm Pulldown and Assisted Pull Up differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Arm Pulldown and Assisted Pull Up Differ
| What differs | Arm Pulldown | Assisted Pull Up |
|---|---|---|
| Muscles worked | back and triceps | back, traps, and biceps |
| Machine type | cable-driven | pin-loaded |
| Difficulty | 1 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 34,261 sessions | 22,168 sessions |
How to Do Arm Pulldown
Arm Pulldown Muscles Worked: Back
Form
- 1. Squeeze your armpits and pull the bar towards your body.
- 2. Slowly raise it back up to shoulder level.
Coach's Tips
- 1. Please be careful not to bend your arms.
- 2. Please be careful not to raise your arms above shoulder level.
- 3. Please be careful not to elevate your trapezius muscles.
For a full Arm Pulldown guide with alternatives and benefits, see the Arm Pulldown exercise guide.
How to Do Assisted Pull Up
Assisted Pull Up Muscles Worked: Back
Form
- 1. Please pull your arms back until your chest touches the bar.
- 2. While bringing your shoulder blades together, naturally pull your arms back.
- 3. With your chest relaxed, slowly return to the starting position.
Coach's Tips
- 1. Please be careful not to lose your starting position when you come down.
- 2. Please rise using the strength of your shoulder blades, not your arms.
For a full Assisted Pull Up guide with alternatives and benefits, see the Assisted Pull Up exercise guide.
Frequently Asked Questions
Which is better for Back, Arm Pulldown or Assisted Pull Up?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Back, so the choice comes down to the equipment you have and the muscles you want to load.
Do Arm Pulldown and Assisted Pull Up work the same muscles?
Not quite. Arm Pulldown loads back and triceps, and Assisted Pull Up loads back, traps, and biceps.
What equipment do Arm Pulldown and Assisted Pull Up need?
Arm Pulldown needs a machine, and Assisted Pull Up needs a machine.
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