Incline Row vs Arm Pulldown
Which one fits your Back workout plan?
Contents
Incline Row works multiple joints at once, Arm Pulldown isolates — difficulty 2 of 5 vs 1. See which fits your Back day.
Compare the benefits of Incline Row and Arm Pulldown and pick the one that fits your Back workout.
Incline Row 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 4,037 for Incline Row.
What most people do isn't always what fits you. Incline Row 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 Incline Row and Arm Pulldown Differ
| What differs | Incline Row | Arm Pulldown |
|---|---|---|
| Muscles worked | back, traps, and biceps | back and triceps |
| Equipment | a dumbbell | a machine |
| Difficulty | 2 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 4,037 sessions | 34,261 sessions |
How to Do Incline Row
Incline Row Muscles Worked: Back
Form
- 1. Please pull until your elbow forms a right angle.
- 2. Move your forearm vertically while fully extending your elbow to return to the starting position.
Coach's Tips
- 1. Be careful not to let your arms swing forward or backward.
- 2. Focus on pulling with the muscles on the sides of your back so that your shoulders do not shrug upward.
- 3. When lowering, resist the weight of the dumbbells and lower them slowly so that your arms do not drop.
For a full Incline Row guide with alternatives and benefits, see the Incline Row 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, Incline Row or Arm Pulldown?
Planfit users log Arm Pulldown more often — 34,261 sessions against 4,037 for Incline Row. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
Do Incline Row and Arm Pulldown work the same muscles?
Not quite. Incline Row loads back, traps, and biceps, and Arm Pulldown loads back and triceps.
What equipment do Incline Row and Arm Pulldown need?
Incline Row needs a dumbbell, and Arm Pulldown needs a machine.
Which is easier to start with?
Arm Pulldown is the easier place to start. Move to Incline Row once your form holds up.
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