Back Lat Pulldown vs Band Row
Maximizing Your Back Workout Plan
Contents
Back Lat Pulldown is the easier place to start — difficulty 1 of 5 vs 2. Compare Back form cues and when to progress.
Customize Your Back Workout: Explore the Benefits of Back Lat Pulldown and Band Row for Better Comparison.
Planfit Users' Choice about Back Lat Pulldown vs Band Row : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Back Lat Pulldown more often — 1,569 sessions compared to 948 for Band Row.
Popularity is not the whole answer. Back Lat Pulldown and Band Row differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Back Lat Pulldown and Band Row Differ
| What differs | Back Lat Pulldown | Band Row |
|---|---|---|
| Equipment | a machine | a resistance band |
| Difficulty | 1 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 1,569 sessions | 948 sessions |
How to Back Lat Pulldown
Back Lat Pulldown muscles worked: Back
Form
- 1. Pull your arms back naturally while bringing your shoulder blades together.
- 2. Lower your forearms vertically.
- 3. Pull the bar behind your head.
- 4. Slowly extend your arms and return to the starting position.
Coach's Comment
- 1. Please be careful as fully extending your shoulders and arms may put strain on your shoulders.
- 2. Please be careful not to let your trapezius muscles rise.
- 3. If you feel discomfort in your shoulders, please adjust the width of your grip on the bar.
If you want to know a detailed guide to Back Lat Pulldown, alternative exercises, and its benefits, check it out here. Check out the Back Lat Pulldown Guide page of our blog!
How to Band Row
Band Row muscles worked: Back
Form
- 1. Please pull the band sideways so it can go up vertically.
- 2. While bringing your shoulder blades together, naturally pull your elbows and hands.
- 3. Using the strength of your back, lower your hands down to below your knees.
Coach's Comment
- 1. Please be careful not to let your elbows flare out.
- 2. Please be careful not to overly straighten your back or move it up and down.
- 3. Engage your core to prevent your back from rounding.
If you want to know a detailed guide to Band Row, alternative exercises, and its benefits, check it out here. Check out the Band Row Guide page of our blog!
Frequently Asked Questions
Which is better for Back, Back Lat Pulldown or Band Row?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Back, so the choice comes down to the equipment you have and the muscles you want to load.
What equipment do Back Lat Pulldown and Band Row need?
Back Lat Pulldown needs a machine, and Band Row needs a resistance band.
Which is easier to start with?
Back Lat Pulldown is the easier place to start. Move to Band Row once your form holds up.
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