Arm Pulldown vs Butterfly Pull Up
Which one fits your Back workout plan?
Contents
Planfit users log Arm Pulldown more often — 34,261 sessions vs 14. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Arm Pulldown and Butterfly Pull Up and pick the one that fits your Back workout.
Arm Pulldown vs Butterfly 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 14 for Butterfly Pull Up.
What most people do isn't always what fits you. Arm Pulldown and Butterfly 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 Butterfly Pull Up Differ
| What differs | Arm Pulldown | Butterfly Pull Up |
|---|---|---|
| Muscles worked | back and triceps | back, traps, and biceps |
| Equipment | a machine | a pull-up bar |
| Difficulty | 1 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 34,261 sessions | 14 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 Butterfly Pull Up
Butterfly Pull Up Muscles Worked: Back
Form
- 1. Use the recoil to pull your arms so that your chest touches the bar.
- 2. Pull your arms naturally while squeezing your shoulder blades together.
- 3. Please repeat for the specified number of times.
Coach's Tips
- Please rise using the strength of your shoulder blades instead of your arms.
For a full Butterfly Pull Up guide with alternatives and benefits, see the Butterfly Pull Up exercise guide.
Frequently Asked Questions
Which is better for Back, Arm Pulldown or Butterfly Pull Up?
Planfit users log Arm Pulldown more often — 34,261 sessions against 14 for Butterfly Pull Up. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
Do Arm Pulldown and Butterfly Pull Up work the same muscles?
Not quite. Arm Pulldown loads back and triceps, and Butterfly Pull Up loads back, traps, and biceps.
What equipment do Arm Pulldown and Butterfly Pull Up need?
Arm Pulldown needs a machine, and Butterfly Pull Up needs a pull-up bar.
Which is easier to start with?
Arm Pulldown is the easier place to start. Move to Butterfly Pull Up once your form holds up.
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