Arm Pulldown vs Dumbbell Row
Which one fits your Back workout plan?
Contents
Dumbbell Row works multiple joints at once, Arm Pulldown isolates — difficulty 2 of 5 vs 1. See which fits your Back day.
Compare the benefits of Arm Pulldown and Dumbbell Row and pick the one that fits your Back workout.
Arm Pulldown vs Dumbbell 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 8,288 for Dumbbell Row.
What most people do isn't always what fits you. Arm Pulldown and Dumbbell 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 Dumbbell Row Differ
| What differs | Arm Pulldown | Dumbbell Row |
|---|---|---|
| Muscles worked | back and triceps | back, traps, and biceps |
| Equipment | a machine | a dumbbell |
| Difficulty | 1 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 34,261 sessions | 8,288 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 Dumbbell Row
Dumbbell Row Muscles Worked: Back
Form
- 1. Please pull the dumbbell sideways so that it can go up vertically.
- 2. While gathering your shoulder blades, 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 arch your back too much or move it up and down.
- 3. Engage your core to prevent your back from rounding.
For a full Dumbbell Row guide with alternatives and benefits, see the Dumbbell Row exercise guide.
Frequently Asked Questions
Which is better for Back, Arm Pulldown or Dumbbell Row?
Planfit users log Arm Pulldown more often — 34,261 sessions against 8,288 for Dumbbell 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 Dumbbell Row work the same muscles?
Not quite. Arm Pulldown loads back and triceps, and Dumbbell Row loads back, traps, and biceps.
What equipment do Arm Pulldown and Dumbbell Row need?
Arm Pulldown needs a machine, and Dumbbell Row needs a dumbbell.
Which is easier to start with?
Arm Pulldown is the easier place to start. Move to Dumbbell Row once your form holds up.
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