Arm Pulldown vs Seated Row
Which one fits your Back workout plan?
Contents
Planfit users log Arm Pulldown more often — 34,261 sessions vs 296. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Arm Pulldown and Seated Row and pick the one that fits your Back workout.
Arm Pulldown vs Seated 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 296 for Seated Row.
What most people do isn't always what fits you. Arm Pulldown and Seated 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 Seated Row Differ
| What differs | Arm Pulldown | Seated Row |
|---|---|---|
| Muscles worked | back and triceps | back, traps, and biceps |
| Equipment | a machine | bodyweight only |
| Difficulty | 1 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 34,261 sessions | 296 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 Seated Row
Seated Row Muscles Worked: Back
Form
- 1. Please pull your elbow to brush past your side.
- 2. Please return to the starting position while maintaining strength in your back.
Coach's Tips
- 1. Please keep your chest open so that your shoulders do not hunch forward.
- 2. Engage your core to prevent your back from rounding.
For a full Seated Row guide with alternatives and benefits, see the Seated Row exercise guide.
Frequently Asked Questions
Which is better for Back, Arm Pulldown or Seated Row?
Planfit users log Arm Pulldown more often — 34,261 sessions against 296 for Seated 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 Seated Row work the same muscles?
Not quite. Arm Pulldown loads back and triceps, and Seated Row loads back, traps, and biceps.
What equipment do Arm Pulldown and Seated Row need?
Arm Pulldown needs a machine, and Seated Row needs bodyweight only.
Which is easier to start with?
Arm Pulldown is the easier place to start. Move to Seated Row once your form holds up.
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