Back Lat Pulldown vs Rope Arm Pulldown
Which one fits your Back workout plan?
Contents
Back Lat Pulldown and Rope Arm Pulldown are close in use — 2,393 vs 1,569 sessions logged. What separates them is Back loading and form.
Compare the benefits of Back Lat Pulldown and Rope Arm Pulldown and pick the one that fits your Back workout.
Back Lat Pulldown vs Rope Arm Pulldown: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Rope Arm Pulldown more often — 2,393 sessions compared to 1,569 for Back Lat Pulldown.
What most people do isn't always what fits you. Back Lat Pulldown and Rope Arm Pulldown 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 Rope Arm Pulldown Differ
| What differs | Back Lat Pulldown | Rope Arm Pulldown |
|---|---|---|
| Muscles worked | back, traps, and biceps | back and triceps |
| Difficulty | 1 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 1,569 sessions | 2,393 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 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 Tips
- 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.
For a full Rope Arm Pulldown guide with alternatives and benefits, see the Rope Arm Pulldown exercise guide.
Frequently Asked Questions
Which is better for Back, Back Lat Pulldown or Rope Arm Pulldown?
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.
Do Back Lat Pulldown and Rope Arm Pulldown work the same muscles?
Not quite. Back Lat Pulldown loads back, traps, and biceps, and Rope Arm Pulldown loads back and triceps.
What equipment do Back Lat Pulldown and Rope Arm Pulldown need?
Back Lat Pulldown needs a machine, and Rope Arm Pulldown needs a machine.
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