Assisted Pull Up vs Rope Arm Pulldown
Maximizing Your Back Workout Plan
Contents
Assisted Pull Up works multiple joints at once, Rope Arm Pulldown isolates — difficulty 1 of 5 vs 1. See which fits your Back day.
Customize Your Back Workout: Explore the Benefits of Assisted Pull Up and Rope Arm Pulldown for Better Comparison.
Planfit Users' Choice about Assisted Pull Up vs Rope Arm Pulldown : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Assisted Pull Up more often — 22,068 sessions compared to 2,393 for Rope Arm Pulldown.
Popularity is not the whole answer. Assisted Pull Up and Rope Arm Pulldown differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Assisted Pull Up and Rope Arm Pulldown Differ
| What differs | Assisted Pull Up | Rope Arm Pulldown |
|---|---|---|
| Muscles worked | back, traps, and biceps | back and triceps |
| Machine type | pin-loaded | cable-driven |
| Difficulty | 1 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 22,068 sessions | 2,393 sessions |
How to Assisted Pull Up
Assisted 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, naturally pull your arms back.
- 3. With your chest relaxed, slowly return to the starting position.
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 Assisted Pull Up, alternative exercises, and its benefits, check it out here. Check out the Assisted Pull Up Guide page of our blog!
How to Rope Arm Pulldown
Rope Arm Pulldown muscles worked: Back
Form
- 1. Squeeze your armpits and pull the rope towards your body.
- 2. Slowly raise it back up to shoulder level.
Coach's Comment
- 1. Please be careful not to bend your arm.
- 2. Please be careful not to raise your arm higher than your shoulder.
- 3. Please be careful not to elevate your trapezius muscle.
If you want to know a detailed guide to Rope Arm Pulldown, alternative exercises, and its benefits, check it out here. Check out the Rope Arm Pulldown Guide page of our blog!
Frequently Asked Questions
Which is better for Back, Assisted Pull Up or Rope Arm Pulldown?
Planfit users log Assisted Pull Up more often — 22,068 sessions against 2,393 for Rope Arm Pulldown. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
Do Assisted Pull Up and Rope Arm Pulldown work the same muscles?
Not quite. Assisted Pull Up loads back, traps, and biceps, and Rope Arm Pulldown loads back and triceps.
What equipment do Assisted Pull Up and Rope Arm Pulldown need?
Assisted Pull Up needs a machine, and Rope Arm Pulldown needs a machine.
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