Arm Pulldown vs One Arm Cable High Row
Which one fits your Back workout plan?
Contents
Planfit users log Arm Pulldown more often — 34,261 sessions vs 443. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Arm Pulldown and One Arm Cable High Row and pick the one that fits your Back workout.
Arm Pulldown vs One Arm Cable High 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 443 for One Arm Cable High Row.
What most people do isn't always what fits you. Arm Pulldown and One Arm Cable High 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 One Arm Cable High Row Differ
| What differs | Arm Pulldown | One Arm Cable High Row |
|---|---|---|
| Muscles worked | back and triceps | back, traps, and biceps |
| One side at a time | No | Yes |
| Difficulty | 1 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 34,261 sessions | 443 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 One Arm Cable High Row
One Arm Cable High Row Muscles Worked: Back
Form
- 1. Grab the handle of the cable machine at a high position with one hand.
- 2. Pull your arm back while keeping your upper body stable.
- 3. Slowly return to the original position.
Coach's Tips
- 1. Please be careful not to strain your shoulders by fully extending your shoulders and arms.
- 2. Please be careful not to let your trapezius muscles rise.
For a full One Arm Cable High Row guide with alternatives and benefits, see the One Arm Cable High Row exercise guide.
Frequently Asked Questions
Which is better for Back, Arm Pulldown or One Arm Cable High Row?
Planfit users log Arm Pulldown more often — 34,261 sessions against 443 for One Arm Cable High 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 One Arm Cable High Row work the same muscles?
Not quite. Arm Pulldown loads back and triceps, and One Arm Cable High Row loads back, traps, and biceps.
What equipment do Arm Pulldown and One Arm Cable High Row need?
Arm Pulldown needs a machine, and One Arm Cable High Row needs a machine.
Which is easier to start with?
Arm Pulldown is the easier place to start. Move to One Arm Cable High Row once your form holds up.
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