Incline Row vs Rope Arm Pulldown
Maximizing Your Back Workout Plan
Contents
Incline Row works multiple joints at once, Rope Arm Pulldown isolates — difficulty 2 of 5 vs 1. See which fits your Back day.
Customize Your Back Workout: Explore the Benefits of Incline Row and Rope Arm Pulldown for Better Comparison.
Planfit Users' Choice about Incline Row vs Rope Arm Pulldown : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Incline Row more often — 4,037 sessions compared to 2,393 for Rope Arm Pulldown.
Popularity is not the whole answer. Incline 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 Incline Row and Rope Arm Pulldown Differ
| What differs | Incline Row | Rope 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 | 2,393 sessions |
How to 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 Comment
- 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.
If you want to know a detailed guide to Incline Row, alternative exercises, and its benefits, check it out here. Check out the Incline 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, Incline Row 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 Incline Row and Rope Arm Pulldown work the same muscles?
Not quite. Incline Row loads back, traps, and biceps, and Rope Arm Pulldown loads back and triceps.
What equipment do Incline Row and Rope Arm Pulldown need?
Incline Row needs a dumbbell, and Rope Arm Pulldown needs a machine.
Which is easier to start with?
Rope Arm Pulldown is the easier place to start. Move to Incline Row once your form holds up.
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