High Row Machine vs Rope Arm Pulldown
Which one fits your Back workout plan?
Contents
High Row Machine works multiple joints at once, Rope Arm Pulldown isolates — difficulty 3 of 5 vs 1. See which fits your Back day.
Compare the benefits of High Row Machine and Rope Arm Pulldown and pick the one that fits your Back workout.
High Row Machine vs Rope Arm Pulldown: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log High Row Machine more often — 4,545 sessions compared to 2,393 for Rope Arm Pulldown.
What most people do isn't always what fits you. High Row Machine 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 High Row Machine and Rope Arm Pulldown Differ
| What differs | High Row Machine | Rope Arm Pulldown |
|---|---|---|
| Muscles worked | back, traps, and biceps | back and triceps |
| Machine type | plate-loaded | cable-driven |
| Difficulty | 3 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 4,545 sessions | 2,393 sessions |
How to Do High Row Machine
High Row Machine Muscles Worked: Back
Form
- 1. As you gather your shoulder blades, naturally pull your arms back.
- 2. Pull your elbows towards your sides.
- 3. While keeping your back straight, fully extend your elbows and return to the starting position.
Coach's Tips
- 1. Please be careful not to let your elbows flare out.
- 2. Please keep your chest open to avoid bending your waist.
For a full High Row Machine guide with alternatives and benefits, see the High Row Machine 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, High Row Machine or Rope 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 High Row Machine and Rope Arm Pulldown work the same muscles?
Not quite. High Row Machine loads back, traps, and biceps, and Rope Arm Pulldown loads back and triceps.
What equipment do High Row Machine and Rope Arm Pulldown need?
High Row Machine 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 High Row Machine once your form holds up.
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