Arm Pulldown vs Standing Cable Row
Which one fits your Back workout plan?
Contents
Planfit users log Arm Pulldown more often — 34,261 sessions vs 657. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Arm Pulldown and Standing Cable Row and pick the one that fits your Back workout.
Arm Pulldown vs Standing Cable 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 657 for Standing Cable Row.
What most people do isn't always what fits you. Arm Pulldown and Standing Cable 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 Standing Cable Row Differ
| What differs | Arm Pulldown | Standing Cable Row |
|---|---|---|
| Muscles worked | back and triceps | back, traps, and biceps |
| Difficulty | 1 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 34,261 sessions | 657 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 Standing Cable Row
Standing Cable Row Muscles Worked: Back
Form
- 1. As you gather your shoulder blades, naturally pull your arms back.
- 2. Pull until the grip touches your abdomen.
- 3. Return to the starting position by straightening your back and fully extending your elbows.
Coach's Tips
- 1. Please be careful not to let your elbows flare out.
- 2. Please keep your chest open to avoid bending your waist.
- 3. Please stabilize your waist so it doesn't move back and forth.
For a full Standing Cable Row guide with alternatives and benefits, see the Standing Cable Row exercise guide.
Frequently Asked Questions
Which is better for Back, Arm Pulldown or Standing Cable Row?
Planfit users log Arm Pulldown more often — 34,261 sessions against 657 for Standing Cable 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 Standing Cable Row work the same muscles?
Not quite. Arm Pulldown loads back and triceps, and Standing Cable Row loads back, traps, and biceps.
What equipment do Arm Pulldown and Standing Cable Row need?
Arm Pulldown needs a machine, and Standing Cable Row needs a machine.
Which is easier to start with?
Arm Pulldown is the easier place to start. Move to Standing Cable Row once your form holds up.
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