Arm Pulldown vs Neutral Grip Chin Up
Which one fits your Back workout plan?
Contents
Planfit users log Arm Pulldown more often — 34,261 sessions vs 328. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Arm Pulldown and Neutral Grip Chin Up and pick the one that fits your Back workout.
Arm Pulldown vs Neutral Grip Chin 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 328 for Neutral Grip Chin Up.
What most people do isn't always what fits you. Arm Pulldown and Neutral Grip Chin 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 Neutral Grip Chin Up Differ
| What differs | Arm Pulldown | Neutral Grip Chin Up |
|---|---|---|
| Muscles worked | back and triceps | back, traps, and biceps |
| Equipment | a machine | a pull-up bar |
| Difficulty | 1 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 34,261 sessions | 328 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 Neutral Grip Chin Up
Neutral Grip Chin Up Muscles Worked: Back
Form
- 1. Please pull your arms back until your chest touches the bar.
- 2. While bringing your shoulder blades together, naturally pull your arms back.
- 3. With your chest relaxed, slowly return to the starting position.
Coach's Tips
- 1. Please be careful not to lose your starting position when you come down.
- 2. Please rise using the strength of your shoulder blades, not your arms.
For a full Neutral Grip Chin Up guide with alternatives and benefits, see the Neutral Grip Chin Up exercise guide.
Frequently Asked Questions
Which is better for Back, Arm Pulldown or Neutral Grip Chin Up?
Planfit users log Arm Pulldown more often — 34,261 sessions against 328 for Neutral Grip Chin 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 Neutral Grip Chin Up work the same muscles?
Not quite. Arm Pulldown loads back and triceps, and Neutral Grip Chin Up loads back, traps, and biceps.
What equipment do Arm Pulldown and Neutral Grip Chin Up need?
Arm Pulldown needs a machine, and Neutral Grip Chin Up needs a pull-up bar.
Which is easier to start with?
Arm Pulldown is the easier place to start. Move to Neutral Grip Chin Up once your form holds up.
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