Band Bent Over Row vs Rope Arm Pulldown
Which one fits your Back workout plan?
Contents
Planfit users log Rope Arm Pulldown more often — 2,393 sessions vs 167. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Band Bent Over Row and Rope Arm Pulldown and pick the one that fits your Back workout.
Band Bent Over Row 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 167 for Band Bent Over Row.
What most people do isn't always what fits you. Band Bent Over Row 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 Band Bent Over Row and Rope Arm Pulldown Differ
| What differs | Band Bent Over Row | Rope Arm Pulldown |
|---|---|---|
| Muscles worked | back, traps, and biceps | back and triceps |
| Equipment | a resistance band | a machine |
| Difficulty | 2 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 167 sessions | 2,393 sessions |
How to Do Band Bent Over Row
Band Bent Over Row Muscles Worked: Back
Form
- 1. Please pull the band towards your belly button so that 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 Tips
- 1. Please be careful not to let your elbows flare out.
- 2. Please be careful not to arch your back too much or move it up and down.
- 3. Engage your core to prevent your back from rounding.
For a full Band Bent Over Row guide with alternatives and benefits, see the Band Bent Over Row 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, Band Bent Over Row or Rope Arm Pulldown?
Planfit users log Rope Arm Pulldown more often — 2,393 sessions against 167 for Band Bent Over Row. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
Do Band Bent Over Row and Rope Arm Pulldown work the same muscles?
Not quite. Band Bent Over Row loads back, traps, and biceps, and Rope Arm Pulldown loads back and triceps.
What equipment do Band Bent Over Row and Rope Arm Pulldown need?
Band Bent Over Row needs a resistance band, and Rope Arm Pulldown needs a machine.
Which is easier to start with?
Rope Arm Pulldown is the easier place to start. Move to Band Bent Over Row once your form holds up.
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