Barbell Row vs Arm Pulldown
Which one fits your Back workout plan?
Contents
Barbell Row works multiple joints at once, Arm Pulldown isolates — difficulty 4 of 5 vs 1. See which fits your Back day.
Compare the benefits of Barbell Row and Arm Pulldown and pick the one that fits your Back workout.
Barbell Row vs Arm Pulldown: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Arm Pulldown more often — 34,261 sessions compared to 18,910 for Barbell Row.
What most people do isn't always what fits you. Barbell Row and 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 Barbell Row and Arm Pulldown Differ
| What differs | Barbell Row | Arm Pulldown |
|---|---|---|
| Muscles worked | back, traps, and biceps | back and triceps |
| Equipment | a barbell | a machine |
| Difficulty | 4 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 18,910 sessions | 34,261 sessions |
How to Do Barbell Row
Barbell Row Muscles Worked: Back
Form
- 1. Please pull the barbell 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. While supporting the weight with 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 let your back be too upright or move up and down.
- 3. Engage your core to prevent your back from rounding.
For a full Barbell Row guide with alternatives and benefits, see the Barbell Row exercise guide.
How to Do Arm Pulldown
Arm Pulldown Muscles Worked: Back
Form
- 1. Squeeze your armpits and pull the bar towards your body.
- 2. Slowly raise it back up to shoulder level.
Coach's Tips
- 1. Please be careful not to bend your arms.
- 2. Please be careful not to raise your arms above shoulder level.
- 3. Please be careful not to elevate your trapezius muscles.
For a full Arm Pulldown guide with alternatives and benefits, see the Arm Pulldown exercise guide.
Frequently Asked Questions
Which is better for Back, Barbell Row or Arm 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.
Do Barbell Row and Arm Pulldown work the same muscles?
Not quite. Barbell Row loads back, traps, and biceps, and Arm Pulldown loads back and triceps.
What equipment do Barbell Row and Arm Pulldown need?
Barbell Row needs a barbell, and Arm Pulldown needs a machine.
Which is easier to start with?
Arm Pulldown is the easier place to start. Move to Barbell Row once your form holds up.
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