Arm Pulldown vs Barbell Row
Maximizing Your Back Workout Plan
Contents
Barbell Row works multiple joints at once, Arm Pulldown isolates — difficulty 4 of 5 vs 1. See which fits your Back day.
Customize Your Back Workout: Explore the Benefits of Arm Pulldown and Barbell Row for Better Comparison.
Planfit Users' Choice about Arm Pulldown vs Barbell Row : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Arm Pulldown more often — 34,261 sessions compared to 18,910 for Barbell Row.
Popularity is not the whole answer. Arm Pulldown and Barbell Row differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Arm Pulldown and Barbell Row Differ
| What differs | Arm Pulldown | Barbell Row |
|---|---|---|
| Muscles worked | back and triceps | back, traps, and biceps |
| Equipment | a machine | a barbell |
| Difficulty | 1 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 34,261 sessions | 18,910 sessions |
How to 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 Comment
- 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.
If you want to know a detailed guide to Arm Pulldown, alternative exercises, and its benefits, check it out here. Check out the Arm Pulldown Guide page of our blog!
How to Barbell Row
Barbell Row muscles worked: Back
Form
- 1. Please pull the barbell towards your belly button so that it can go up vertically.
- 2. While bringing your shoulder blades together, naturally pull your elbows and hands.
- 3. While supporting the weight with your back, lower your hands down to below your knees.
Coach's Comment
- 1. Please be careful not to let your elbows flare out.
- 2. Please be careful not to let your back be too upright or move up and down.
- 3. Engage your core to prevent your back from rounding.
If you want to know a detailed guide to Barbell Row, alternative exercises, and its benefits, check it out here. Check out the Barbell Row Guide page of our blog!
Frequently Asked Questions
Which is better for Back, Arm Pulldown or Barbell Row?
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 Barbell Row work the same muscles?
Not quite. Arm Pulldown loads back and triceps, and Barbell Row loads back, traps, and biceps.
What equipment do Arm Pulldown and Barbell Row need?
Arm Pulldown needs a machine, and Barbell Row needs a barbell.
Which is easier to start with?
Arm Pulldown is the easier place to start. Move to Barbell Row once your form holds up.
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