Arm Pulldown vs Pull Up
Maximizing Your Back Workout Plan
Contents
Pull Up works multiple joints at once, Arm Pulldown isolates — difficulty 4 of 5 vs 1. See which fits your Back day.
Customize Your Back Workout: Explore the Benefits of Arm Pulldown and Pull Up for Better Comparison.
Planfit Users' Choice about Arm Pulldown vs 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 15,437 for Pull Up.
Popularity is not the whole answer. Arm Pulldown and 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 Pull Up Differ
| What differs | Arm Pulldown | Pull Up |
|---|---|---|
| Muscles worked | back and triceps | back, traps, and biceps |
| Equipment | a machine | a pull-up bar |
| Difficulty | 1 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 34,261 sessions | 15,437 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 Pull Up
Pull Up muscles worked: Back
Form
- 1. Please pull your arms back until your chest touches the bar.
- 2. While bringing your shoulder blades together, gently pull your arms back.
- 3. Slowly return to the starting position while keeping your chest relaxed.
Coach's Comment
- 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.
If you want to know a detailed guide to Pull Up, alternative exercises, and its benefits, check it out here. Check out the Pull Up Guide page of our blog!
Frequently Asked Questions
Which is better for Back, Arm Pulldown or Pull Up?
Planfit users log Arm Pulldown more often — 34,261 sessions against 15,437 for 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 Pull Up work the same muscles?
Not quite. Arm Pulldown loads back and triceps, and Pull Up loads back, traps, and biceps.
What equipment do Arm Pulldown and Pull Up need?
Arm Pulldown needs a machine, and Pull Up needs a pull-up bar.
Which is easier to start with?
Arm Pulldown is the easier place to start. Move to Pull Up once your form holds up.
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