Deadlift vs Arm Pulldown
Which one fits your Back workout plan?
Contents
Deadlift works multiple joints at once, Arm Pulldown isolates — difficulty 4 of 5 vs 1. See which fits your Back day.
Compare the benefits of Deadlift and Arm Pulldown and pick the one that fits your Back workout.
Deadlift 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 15,439 for Deadlift.
What most people do isn't always what fits you. Deadlift 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 Deadlift and Arm Pulldown Differ
| What differs | Deadlift | Arm Pulldown |
|---|---|---|
| Equipment | a barbell | a machine |
| Difficulty | 4 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 15,439 sessions | 34,261 sessions |
How to Do Deadlift
Deadlift Muscles Worked: Back
Form
- 1. Move your hips back while lifting the barbell forward.
- 2. Push against the floor and apply pressure to the center of your feet.
- 3. When you are fully upright, puff out your chest and contract your entire back.
- 4. Move your hips back again and bend your knees to return to the starting position.
Coach's Tips
- 1. Please keep your chest open so that your shoulders do not hunch forward.
- 2. Engage your core to prevent your lower back from rounding.
For a full Deadlift guide with alternatives and benefits, see the Deadlift 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, Deadlift or Arm Pulldown?
Planfit users log Arm Pulldown more often — 34,261 sessions against 15,439 for Deadlift. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Deadlift and Arm Pulldown need?
Deadlift 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 Deadlift once your form holds up.
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