Band Deadlift vs One Arm Cable High Row
Maximizing Your Back Workout Plan
Contents
Band Deadlift and One Arm Cable High Row are close in use — 722 vs 443 sessions logged. What separates them is Back loading and form.
Customize Your Back Workout: Explore the Benefits of Band Deadlift and One Arm Cable High Row for Better Comparison.
Planfit Users' Choice about Band Deadlift vs One Arm Cable High Row : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Band Deadlift more often — 722 sessions compared to 443 for One Arm Cable High Row.
Popularity is not the whole answer. Band Deadlift and One Arm Cable High Row differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Band Deadlift and One Arm Cable High Row Differ
| What differs | Band Deadlift | One Arm Cable High Row |
|---|---|---|
| Muscles worked | back and hamstrings | back, traps, and biceps |
| Equipment | a resistance band | a machine |
| One side at a time | No | Yes |
| Difficulty | 2 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 722 sessions | 443 sessions |
How to Band Deadlift
Band Deadlift muscles worked: Back
Form
- 1. First, push your hips back while naturally bending your knees to go down.
- 2. When coming up, first straighten your knees while keeping your weight on the center of your feet and then bring your hips forward.
- 3. When you are fully upright, puff out your chest and contract your entire back.
Coach's Comment
- 1. Please keep your chest open so that your shoulders do not hunch forward.
- 2. Engage your core to prevent your lower back from rounding.
If you want to know a detailed guide to Band Deadlift, alternative exercises, and its benefits, check it out here. Check out the Band Deadlift Guide page of our blog!
How to One Arm Cable High Row
One Arm Cable High Row muscles worked: Back
Form
- 1. Grab the handle of the cable machine at a high position with one hand.
- 2. Pull your arm back while keeping your upper body stable.
- 3. Slowly return to the original position.
Coach's Comment
- 1. Please be careful not to strain your shoulders by fully extending your shoulders and arms.
- 2. Please be careful not to let your trapezius muscles rise.
If you want to know a detailed guide to One Arm Cable High Row, alternative exercises, and its benefits, check it out here. Check out the One Arm Cable High Row Guide page of our blog!
Frequently Asked Questions
Which is better for Back, Band Deadlift or One Arm Cable High 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.
Do Band Deadlift and One Arm Cable High Row work the same muscles?
Not quite. Band Deadlift loads back and hamstrings, and One Arm Cable High Row loads back, traps, and biceps.
What equipment do Band Deadlift and One Arm Cable High Row need?
Band Deadlift needs a resistance band, and One Arm Cable High Row needs a machine.
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