Deadlift vs Rope Arm Pulldown
Which one fits your Back workout plan?
Contents
Deadlift 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 Deadlift and Rope Arm Pulldown and pick the one that fits your Back workout.
Deadlift vs Rope Arm Pulldown: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Deadlift more often — 15,439 sessions compared to 2,393 for Rope Arm Pulldown.
What most people do isn't always what fits you. Deadlift 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 Deadlift and Rope Arm Pulldown Differ
| What differs | Deadlift | Rope Arm Pulldown |
|---|---|---|
| Equipment | a barbell | a machine |
| Difficulty | 4 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 15,439 sessions | 2,393 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 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, Deadlift or Rope Arm Pulldown?
Planfit users log Deadlift more often — 15,439 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.
What equipment do Deadlift and Rope Arm Pulldown need?
Deadlift 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 Deadlift once your form holds up.
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