Band Row vs One Arm Lat Pulldown
Maximizing Your Back Workout Plan
Contents
Band Row is the easier place to start — difficulty 2 of 5 vs 5. Compare Back form cues and when to progress.
Customize Your Back Workout: Explore the Benefits of Band Row and One Arm Lat Pulldown for Better Comparison.
Planfit Users' Choice about Band Row vs One Arm Lat Pulldown : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Band Row more often — 948 sessions compared to 499 for One Arm Lat Pulldown.
Popularity is not the whole answer. Band Row and One Arm Lat Pulldown differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Band Row and One Arm Lat Pulldown Differ
| What differs | Band Row | One Arm 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 | 499 sessions |
How to 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 Comment
- 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.
If you want to know a detailed guide to Band Row, alternative exercises, and its benefits, check it out here. Check out the Band Row Guide page of our blog!
How to One Arm Lat Pulldown
One Arm Lat Pulldown muscles worked: Back
Form
- 1. As you gather your shoulder blades, gently pull your arms.
- 2. While turning your palms facing your body, pull them up to shoulder height.
- 3. Rotate your palms to face forward again and raise your arms.
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.
- 3. Please be careful not to let your elbows move backward.
If you want to know a detailed guide to One Arm Lat Pulldown, alternative exercises, and its benefits, check it out here. Check out the One Arm Lat Pulldown Guide page of our blog!
Frequently Asked Questions
Which is better for Back, Band Row or One Arm Lat 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.
What equipment do Band Row and One Arm Lat Pulldown need?
Band Row needs a resistance band, and One Arm Lat Pulldown needs a machine.
Which is easier to start with?
Band Row is the easier place to start. Move to One Arm Lat Pulldown once your form holds up.
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