Band Row vs One Arm Cable Lat Pulldown
Which one fits your Back workout plan?
Contents
Planfit users log Band Row more often — 948 sessions vs 334. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Band Row and One Arm Cable Lat Pulldown and pick the one that fits your Back workout.
Band Row vs One Arm Cable Lat Pulldown: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Band Row more often — 948 sessions compared to 334 for One Arm Cable Lat Pulldown.
What most people do isn't always what fits you. Band Row and One Arm Cable Lat 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 Row and One Arm Cable Lat Pulldown Differ
| What differs | Band Row | One Arm Cable Lat Pulldown |
|---|---|---|
| Equipment | a resistance band | a machine |
| One side at a time | No | Yes |
| Difficulty | 2 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 948 sessions | 334 sessions |
How to Do Band Row
Band Row Muscles Worked: Back
Form
- 1. Please pull the band sideways so 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 overly straighten your back or move it up and down.
- 3. Engage your core to prevent your back from rounding.
For a full Band Row guide with alternatives and benefits, see the Band Row exercise guide.
How to Do One Arm Cable Lat Pulldown
One Arm Cable Lat Pulldown Muscles Worked: Back
Form
- 1. Gather your shoulder blades while naturally pulling your arms back.
- 2. Rotate your palms facing forward towards your body and pull them up to shoulder height.
- 3. Rotate your palms back to face forward and raise your arms.
Coach's Tips
- 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.
- 3. Please be careful not to let your elbows fall back.
For a full One Arm Cable Lat Pulldown guide with alternatives and benefits, see the One Arm Cable Lat Pulldown exercise guide.
Frequently Asked Questions
Which is better for Back, Band Row or One Arm Cable Lat Pulldown?
Planfit users log Band Row more often — 948 sessions against 334 for One Arm Cable Lat Pulldown. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Band Row and One Arm Cable Lat Pulldown need?
Band Row needs a resistance band, and One Arm Cable Lat Pulldown needs a machine.
Which is easier to start with?
Band Row is the easier place to start. Move to One Arm Cable Lat Pulldown once your form holds up.
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