Arm Pulldown vs One Arm Lat Pulldown
Which one fits your Back workout plan?
Contents
Planfit users log Arm Pulldown more often — 34,261 sessions vs 499. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Arm Pulldown and One Arm Lat Pulldown and pick the one that fits your Back workout.
Arm Pulldown vs One Arm Lat Pulldown: 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 499 for One Arm Lat Pulldown.
What most people do isn't always what fits you. Arm Pulldown and One Arm Lat Pulldown 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 Lat Pulldown Differ
| What differs | Arm Pulldown | One Arm Lat Pulldown |
|---|---|---|
| Muscles worked | back and triceps | back, traps, and biceps |
| One side at a time | No | Yes |
| Difficulty | 1 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 34,261 sessions | 499 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 Lat Pulldown
One Arm Lat Pulldown Muscles Worked: Back
Form
- 1. As you gather your shoulder blades, gently pull your arms.
- 2. While turning your palms facing your body, pull them up to shoulder height.
- 3. Rotate your palms to face forward again and raise your arms.
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.
- 3. Please be careful not to let your elbows move backward.
For a full One Arm Lat Pulldown guide with alternatives and benefits, see the One Arm Lat Pulldown exercise guide.
Frequently Asked Questions
Which is better for Back, Arm Pulldown or One Arm Lat Pulldown?
Planfit users log Arm Pulldown more often — 34,261 sessions against 499 for One Arm Lat Pulldown. 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 Lat Pulldown work the same muscles?
Not quite. Arm Pulldown loads back and triceps, and One Arm Lat Pulldown loads back, traps, and biceps.
What equipment do Arm Pulldown and One Arm Lat Pulldown need?
Arm Pulldown needs a machine, and One Arm Lat Pulldown needs a machine.
Which is easier to start with?
Arm Pulldown is the easier place to start. Move to One Arm Lat Pulldown once your form holds up.
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