Back Lat Pulldown vs Rack Pull
Which one fits your Back workout plan?
Contents
Planfit users log Back Lat Pulldown more often — 1,569 sessions vs 766. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Back Lat Pulldown and Rack Pull and pick the one that fits your Back workout.
Back Lat Pulldown vs Rack Pull: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Back Lat Pulldown more often — 1,569 sessions compared to 766 for Rack Pull.
What most people do isn't always what fits you. Back Lat Pulldown and Rack Pull differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Back Lat Pulldown and Rack Pull Differ
| What differs | Back Lat Pulldown | Rack Pull |
|---|---|---|
| Equipment | a machine | a barbell |
| Difficulty | 1 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 1,569 sessions | 766 sessions |
How to Do 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 Tips
- 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.
For a full Back Lat Pulldown guide with alternatives and benefits, see the Back Lat Pulldown exercise guide.
How to Do Rack Pull
Rack Pull Muscles Worked: Back
Form
- 1. Please pull the barbell towards your belly button so that it can go up vertically.
- 2. While gathering your shoulder blades, naturally pull your elbows and hands.
- 3. While supporting the weight with your back strength, slowly lower the barbell onto the rack.
Coach's Tips
- 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.
For a full Rack Pull guide with alternatives and benefits, see the Rack Pull exercise guide.
Frequently Asked Questions
Which is better for Back, Back Lat Pulldown or Rack Pull?
Planfit users log Back Lat Pulldown more often — 1,569 sessions against 766 for Rack Pull. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Back Lat Pulldown and Rack Pull need?
Back Lat Pulldown needs a machine, and Rack Pull needs a barbell.
Which is easier to start with?
Back Lat Pulldown is the easier place to start. Move to Rack Pull once your form holds up.
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