Arm Pulldown vs Inverted Row
Maximizing 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.
Customize Your Back Workout: Explore the Benefits of Arm Pulldown and Inverted Row for Better Comparison.
Planfit Users' Choice about Arm Pulldown vs Inverted 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 439 for Inverted Row.
Popularity is not the whole answer. Arm Pulldown and Inverted 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 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 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 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 Comment
- 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.
If you want to know a detailed guide to Inverted Row, alternative exercises, and its benefits, check it out here. Check out the Inverted Row Guide page of our blog!
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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