Arm Pulldown vs One Arm Pull Up
Maximizing Your Back Workout Plan
Contents
Planfit users log Arm Pulldown more often — 34,261 sessions vs 14. Compare Back form, muscles worked, and when to use each.
Customize Your Back Workout: Explore the Benefits of Arm Pulldown and One Arm Pull Up for Better Comparison.
Planfit Users' Choice about Arm Pulldown vs One Arm Pull Up : 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 14 for One Arm Pull Up.
Popularity is not the whole answer. Arm Pulldown and One Arm Pull Up 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 One Arm Pull Up Differ
| What differs | Arm Pulldown | One Arm Pull Up |
|---|---|---|
| Muscles worked | back and triceps | back, traps, and biceps |
| Equipment | a machine | bodyweight only |
| One side at a time | No | Yes |
| Difficulty | 1 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 34,261 sessions | 14 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 One Arm Pull Up
One Arm Pull Up muscles worked: Back
Form
- 1. Pull your body up with one arm until your chin goes above the bar.
- 2. Maintain your balance while going up to keep your upper body steady.
- 3. Slowly lower yourself back to the starting position while maintaining tension.
- 4. If needed, it's okay to lightly hook your opposite finger on the bar for assistance.
Coach's Comment
- 1. Attempting without being prepared increases the risk of injury.
- 2. If you lack strength, use assistive bands or equipment to progress gradually.
- 3. Make sure to maintain a firm grip to avoid excessive strain on your wrists and shoulders.
If you want to know a detailed guide to One Arm Pull Up, alternative exercises, and its benefits, check it out here. Check out the One Arm Pull Up Guide page of our blog!
Frequently Asked Questions
Which is better for Back, Arm Pulldown or One Arm Pull Up?
Planfit users log Arm Pulldown more often — 34,261 sessions against 14 for One Arm Pull 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 One Arm Pull Up work the same muscles?
Not quite. Arm Pulldown loads back and triceps, and One Arm Pull Up loads back, traps, and biceps.
What equipment do Arm Pulldown and One Arm Pull Up need?
Arm Pulldown needs a machine, and One Arm Pull Up needs bodyweight only.
Which is easier to start with?
Arm Pulldown is the easier place to start. Move to One Arm Pull Up once your form holds up.
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