Band 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 948. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Band Row and Rope Arm Pulldown and pick the one that fits your Back workout.
Band 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 948 for Band Row.
What most people do isn't always what fits you. Band 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 Row and Rope Arm Pulldown Differ
| What differs | Band 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 | 948 sessions | 2,393 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 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 Row or Rope Arm Pulldown?
Planfit users log Rope Arm Pulldown more often — 2,393 sessions against 948 for Band Row. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
Do Band Row and Rope Arm Pulldown work the same muscles?
Not quite. Band Row loads back, traps, and biceps, and Rope Arm Pulldown loads back and triceps.
What equipment do Band Row and Rope Arm Pulldown need?
Band 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 Row once your form holds up.
Stop Guessing Which One to Do
AI picks your workouts based on your goals, body type, and experience.
