Barbell Row vs Rope Arm Pulldown
Which one fits your Back workout plan?
Contents
Barbell Row works multiple joints at once, Rope Arm Pulldown isolates — difficulty 4 of 5 vs 1. See which fits your Back day.
Compare the benefits of Barbell Row and Rope Arm Pulldown and pick the one that fits your Back workout.
Barbell Row vs Rope Arm Pulldown: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Barbell Row more often — 18,910 sessions compared to 2,393 for Rope Arm Pulldown.
What most people do isn't always what fits you. Barbell 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 Barbell Row and Rope Arm Pulldown Differ
| What differs | Barbell Row | Rope 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 | 2,393 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 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, Barbell Row or Rope Arm Pulldown?
Planfit users log Barbell Row more often — 18,910 sessions against 2,393 for Rope Arm Pulldown. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
Do Barbell Row and Rope Arm Pulldown work the same muscles?
Not quite. Barbell Row loads back, traps, and biceps, and Rope Arm Pulldown loads back and triceps.
What equipment do Barbell Row and Rope Arm Pulldown need?
Barbell Row needs a barbell, and Rope Arm Pulldown needs a machine.
Which is easier to start with?
Rope Arm Pulldown is the easier place to start. Move to Barbell Row once your form holds up.
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