Incline Row vs Rope Arm Pulldown
Which one fits 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.
Compare the benefits of Incline Row and Rope Arm Pulldown and pick the one that fits your Back workout.
Incline Row vs Rope Arm Pulldown: Which Do Planfit Users Choose?
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.
What most people do isn't always what fits you. Incline Row 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 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 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 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, 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.
Stop Guessing Which One to Do
AI picks your workouts based on your goals, body type, and experience.
