Arm Pulldown vs Ring Pull Up
Which one fits your Back workout plan?
Contents
Planfit users log Arm Pulldown more often — 34,261 sessions vs 4. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Arm Pulldown and Ring Pull Up and pick the one that fits your Back workout.
Arm Pulldown vs Ring Pull Up: 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 4 for Ring Pull Up.
What most people do isn't always what fits you. Arm Pulldown and Ring Pull Up 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 Ring Pull Up Differ
| What differs | Arm Pulldown | Ring Pull Up |
|---|---|---|
| Muscles worked | back and triceps | back, traps, and biceps |
| Equipment | a machine | bodyweight only |
| Difficulty | 1 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 34,261 sessions | 4 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 Ring Pull Up
Ring Pull Up Muscles Worked: Back
Form
- 1. Pull your arms to bring your chest closer to the ring.
- 2. While gathering your shoulder blades inward and downward, naturally pull your arms.
- 3. Open your chest and slowly return to the starting position.
Coach's Tips
- 1. Maintain your posture so it doesn't get disrupted when you come down.
- 2. Go up with the feeling of moving your shoulder blades rather than using your arm strength.
For a full Ring Pull Up guide with alternatives and benefits, see the Ring Pull Up exercise guide.
Frequently Asked Questions
Which is better for Back, Arm Pulldown or Ring Pull Up?
Planfit users log Arm Pulldown more often — 34,261 sessions against 4 for Ring 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 Ring Pull Up work the same muscles?
Not quite. Arm Pulldown loads back and triceps, and Ring Pull Up loads back, traps, and biceps.
What equipment do Arm Pulldown and Ring Pull Up need?
Arm Pulldown needs a machine, and Ring Pull Up needs bodyweight only.
Which is easier to start with?
Arm Pulldown is the easier place to start. Move to Ring Pull Up once your form holds up.
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