Arm Pulldown vs Pendlay Row
Which one fits your Back workout plan?
Contents
Planfit users log Arm Pulldown more often — 34,261 sessions vs 344. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Arm Pulldown and Pendlay Row and pick the one that fits your Back workout.
Arm Pulldown vs Pendlay 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 344 for Pendlay Row.
What most people do isn't always what fits you. Arm Pulldown and Pendlay 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 Pendlay Row Differ
| What differs | Arm Pulldown | Pendlay Row |
|---|---|---|
| Muscles worked | back and triceps | back, traps, and biceps |
| Equipment | a machine | a barbell |
| Difficulty | 1 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 34,261 sessions | 344 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 Pendlay Row
Pendlay Row Muscles Worked: Back
Form
- 1. Please pull towards your belly button so that the barbell can go up vertically.
- 2. While gathering your shoulder blades, naturally pull your elbows and hands.
- 3. Hold the weight with your back strength and lower it completely to the ground.
Coach's Tips
- 1. Please be careful not to let your elbows flare out.
- 2. Please be careful not to overly straighten your back or move it up and down.
- 3. Engage your core to prevent your back from rounding.
For a full Pendlay Row guide with alternatives and benefits, see the Pendlay Row exercise guide.
Frequently Asked Questions
Which is better for Back, Arm Pulldown or Pendlay Row?
Planfit users log Arm Pulldown more often — 34,261 sessions against 344 for Pendlay 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 Pendlay Row work the same muscles?
Not quite. Arm Pulldown loads back and triceps, and Pendlay Row loads back, traps, and biceps.
What equipment do Arm Pulldown and Pendlay Row need?
Arm Pulldown needs a machine, and Pendlay Row needs a barbell.
Which is easier to start with?
Arm Pulldown is the easier place to start. Move to Pendlay Row once your form holds up.
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