Close Grip T-bar Row vs Rope Arm Pulldown
Maximizing Your Back Workout Plan
Contents
Planfit users log Rope Arm Pulldown more often — 2,393 sessions vs 543. Compare Back form, muscles worked, and when to use each.
Customize Your Back Workout: Explore the Benefits of Close Grip T-bar Row and Rope Arm Pulldown for Better Comparison.
Planfit Users' Choice about Close Grip T-bar Row vs Rope Arm Pulldown : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Rope Arm Pulldown more often — 2,393 sessions compared to 543 for Close Grip T-bar Row.
Popularity is not the whole answer. Close Grip T-bar Row and Rope Arm Pulldown differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Close Grip T-bar Row and Rope Arm Pulldown Differ
| What differs | Close Grip T-bar Row | Rope Arm Pulldown |
|---|---|---|
| Muscles worked | back, traps, and biceps | back and triceps |
| Machine type | plate-loaded | cable-driven |
| Difficulty | 5 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 543 sessions | 2,393 sessions |
How to Close Grip T-bar Row
Close Grip T-bar Row muscles worked: Back
Form
- 1. As you gather your shoulder blades, gently pull your arms.
- 2. Pull your elbows until they reach your sides.
- 3. While keeping your chest open, slowly extend your arms and return to the starting position.
Coach's Comment
- Please keep your chest up to avoid slouching your back.
If you want to know a detailed guide to Close Grip T-bar Row, alternative exercises, and its benefits, check it out here. Check out the Close Grip T-bar Row Guide page of our blog!
How to 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 Comment
- 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.
If you want to know a detailed guide to Rope Arm Pulldown, alternative exercises, and its benefits, check it out here. Check out the Rope Arm Pulldown Guide page of our blog!
Frequently Asked Questions
Which is better for Back, Close Grip T-bar Row or Rope Arm Pulldown?
Planfit users log Rope Arm Pulldown more often — 2,393 sessions against 543 for Close Grip T-bar Row. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
Do Close Grip T-bar Row and Rope Arm Pulldown work the same muscles?
Not quite. Close Grip T-bar Row loads back, traps, and biceps, and Rope Arm Pulldown loads back and triceps.
What equipment do Close Grip T-bar Row and Rope Arm Pulldown need?
Close Grip T-bar Row needs a machine, and Rope Arm Pulldown needs a machine.
Which is easier to start with?
Rope Arm Pulldown is the easier place to start. Move to Close Grip T-bar Row once your form holds up.
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