Arm Pulldown vs Superman Row
Which one fits your Back workout plan?
Contents
Planfit users log Arm Pulldown more often — 34,261 sessions vs 2,116. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Arm Pulldown and Superman Row and pick the one that fits your Back workout.
Arm Pulldown vs Superman 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 2,116 for Superman Row.
What most people do isn't always what fits you. Arm Pulldown and Superman 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 Superman Row Differ
| What differs | Arm Pulldown | Superman Row |
|---|---|---|
| Equipment | a machine | bodyweight only |
| Difficulty | 1 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 34,261 sessions | 2,116 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 Superman Row
Superman Row Muscles Worked: Back
Form
- 1. Lift your chest and head while pulling your arms towards your collarbone.
- 2. Extend your arms forward and return to the starting position.
Coach's Tips
- Please be careful not to strain and lift your upper body.
For a full Superman Row guide with alternatives and benefits, see the Superman Row exercise guide.
Frequently Asked Questions
Which is better for Back, Arm Pulldown or Superman Row?
Planfit users log Arm Pulldown more often — 34,261 sessions against 2,116 for Superman Row. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Arm Pulldown and Superman Row need?
Arm Pulldown needs a machine, and Superman Row needs bodyweight only.
Which is easier to start with?
Arm Pulldown is the easier place to start. Move to Superman Row once your form holds up.
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