Arm Pulldown vs Band Row
Which one fits your Back workout plan?
Contents
Planfit users log Arm Pulldown more often — 34,261 sessions vs 948. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Arm Pulldown and Band Row and pick the one that fits your Back workout.
Arm Pulldown vs Band Row: 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 948 for Band Row.
What most people do isn't always what fits you. Arm Pulldown and Band Row 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 Band Row Differ
| What differs | Arm Pulldown | Band Row |
|---|---|---|
| Muscles worked | back and triceps | back, traps, and biceps |
| Equipment | a machine | a resistance band |
| Difficulty | 1 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 34,261 sessions | 948 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 Band Row
Band Row Muscles Worked: Back
Form
- 1. Please pull the band sideways so it can go up vertically.
- 2. While bringing your shoulder blades together, naturally pull your elbows and hands.
- 3. Using the strength of your back, lower your hands down to below your knees.
Coach's Tips
- 1. Please be careful not to let your elbows flare out.
- 2. Please be careful not to overly straighten your back or move it up and down.
- 3. Engage your core to prevent your back from rounding.
For a full Band Row guide with alternatives and benefits, see the Band Row exercise guide.
Frequently Asked Questions
Which is better for Back, Arm Pulldown or Band Row?
Planfit users log Arm Pulldown more often — 34,261 sessions against 948 for Band Row. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
Do Arm Pulldown and Band Row work the same muscles?
Not quite. Arm Pulldown loads back and triceps, and Band Row loads back, traps, and biceps.
What equipment do Arm Pulldown and Band Row need?
Arm Pulldown needs a machine, and Band Row needs a resistance band.
Which is easier to start with?
Arm Pulldown is the easier place to start. Move to Band Row once your form holds up.
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