Back Lat Pulldown vs One Arm Seated Cable 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 One Arm Seated Cable Row for Better Comparison.
Planfit Users' Choice about Back Lat Pulldown vs One Arm Seated Cable Row : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log One Arm Seated Cable Row more often — 2,736 sessions compared to 1,569 for Back Lat Pulldown.
Popularity is not the whole answer. Back Lat Pulldown and One Arm Seated Cable 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 One Arm Seated Cable Row Differ
| What differs | Back Lat Pulldown | One Arm Seated Cable Row |
|---|---|---|
| One side at a time | No | Yes |
| Difficulty | 1 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 1,569 sessions | 2,736 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 One Arm Seated Cable Row
One Arm Seated Cable Row muscles worked: Back
Form
- 1. While gathering your shoulder blades, naturally pull your arms back.
- 2. Pull until your elbows are vertical.
- 3. With your back straight, fully extend your elbows and return to the starting position.
Coach's Comment
- 1. Please be careful not to let your elbows flare out.
- 2. Please keep your chest open to prevent your back from rounding.
- 3. Please stabilize your back so it doesn't move back and forth.
If you want to know a detailed guide to One Arm Seated Cable Row, alternative exercises, and its benefits, check it out here. Check out the One Arm Seated Cable Row Guide page of our blog!
Frequently Asked Questions
Which is better for Back, Back Lat Pulldown or One Arm Seated Cable 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 One Arm Seated Cable Row need?
Back Lat Pulldown needs a machine, and One Arm Seated Cable Row needs a machine.
Which is easier to start with?
Back Lat Pulldown is the easier place to start. Move to One Arm Seated Cable Row once your form holds up.
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