Arm Pulldown vs Inverted Row
Which one fits your Back workout plan?
Contents
Planfit users log Arm Pulldown more often — 34,261 sessions vs 439. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Arm Pulldown and Inverted Row and pick the one that fits your Back workout.
Arm Pulldown vs Inverted 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 439 for Inverted Row.
What most people do isn't always what fits you. Arm Pulldown and Inverted 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 Inverted Row Differ
| What differs | Arm Pulldown | Inverted Row |
|---|---|---|
| Muscles worked | back and triceps | back, chest, and biceps |
| Machine type | cable-driven | Smith-machine |
| Difficulty | 1 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 34,261 sessions | 439 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 Inverted Row
Inverted Row Muscles Worked: Back
Form
- 1. Pull your arms back naturally while bringing your shoulder blades together.
- 2. Pull until your elbows are vertical.
- 3. While keeping your body in a straight line, slowly extend your arms to return to the starting position.
Coach's Tips
- 1. Be careful not to let the bar of the Smith machine come loose.
- 2. Engage your abs to keep your body in a straight line, making sure your lower back does not arch and your hips do not sag downward.
For a full Inverted Row guide with alternatives and benefits, see the Inverted Row exercise guide.
Frequently Asked Questions
Which is better for Back, Arm Pulldown or Inverted Row?
Planfit users log Arm Pulldown more often — 34,261 sessions against 439 for Inverted 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 Inverted Row work the same muscles?
Not quite. Arm Pulldown loads back and triceps, and Inverted Row loads back, chest, and biceps.
What equipment do Arm Pulldown and Inverted Row need?
Arm Pulldown needs a machine, and Inverted Row needs a machine.
Which is easier to start with?
Arm Pulldown is the easier place to start. Move to Inverted Row once your form holds up.
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