Back Lat Pulldown vs Standing Cable Row
Which one fits your Back workout plan?
Contents
Planfit users log Back Lat Pulldown more often — 1,569 sessions vs 657. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Back Lat Pulldown and Standing Cable Row and pick the one that fits your Back workout.
Back Lat Pulldown vs Standing Cable Row: 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 657 for Standing Cable Row.
What most people do isn't always what fits you. Back Lat Pulldown and Standing Cable Row 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 Standing Cable Row Differ
| What differs | Back Lat Pulldown | Standing Cable Row |
|---|---|---|
| Difficulty | 1 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 1,569 sessions | 657 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 Standing Cable Row
Standing Cable Row Muscles Worked: Back
Form
- 1. As you gather your shoulder blades, naturally pull your arms back.
- 2. Pull until the grip touches your abdomen.
- 3. Return to the starting position by straightening your back and fully extending your elbows.
Coach's Tips
- 1. Please be careful not to let your elbows flare out.
- 2. Please keep your chest open to avoid bending your waist.
- 3. Please stabilize your waist so it doesn't move back and forth.
For a full Standing Cable Row guide with alternatives and benefits, see the Standing Cable Row exercise guide.
Frequently Asked Questions
Which is better for Back, Back Lat Pulldown or Standing Cable Row?
Planfit users log Back Lat Pulldown more often — 1,569 sessions against 657 for Standing Cable Row. 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 Standing Cable Row need?
Back Lat Pulldown needs a machine, and Standing Cable Row needs a machine.
Which is easier to start with?
Back Lat Pulldown is the easier place to start. Move to Standing Cable Row once your form holds up.
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