Inverted Row vs Rope Arm Pulldown
Which one fits your Back workout plan?
Contents
Planfit users log Rope Arm Pulldown more often — 2,393 sessions vs 439. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Inverted Row and Rope Arm Pulldown and pick the one that fits your Back workout.
Inverted Row vs Rope Arm Pulldown: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Rope Arm Pulldown more often — 2,393 sessions compared to 439 for Inverted Row.
What most people do isn't always what fits you. Inverted 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 Inverted Row and Rope Arm Pulldown Differ
| What differs | Inverted Row | Rope Arm Pulldown |
|---|---|---|
| Muscles worked | back, chest, and biceps | back and triceps |
| Machine type | Smith-machine | cable-driven |
| Difficulty | 3 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 439 sessions | 2,393 sessions |
How to Do Inverted Row
Inverted Row Muscles Worked: Back
Form
- 1. Pull your arms back naturally while bringing your shoulder blades together.
- 2. Pull until your elbows are vertical.
- 3. While keeping your body in a straight line, slowly extend your arms to return to the starting position.
Coach's Tips
- 1. Be careful not to let the bar of the Smith machine come loose.
- 2. Engage your abs to keep your body in a straight line, making sure your lower back does not arch and your hips do not sag downward.
For a full Inverted Row guide with alternatives and benefits, see the Inverted 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, Inverted Row or Rope Arm Pulldown?
Planfit users log Rope Arm Pulldown more often — 2,393 sessions against 439 for Inverted Row. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
Do Inverted Row and Rope Arm Pulldown work the same muscles?
Not quite. Inverted Row loads back, chest, and biceps, and Rope Arm Pulldown loads back and triceps.
What equipment do Inverted Row and Rope Arm Pulldown need?
Inverted Row 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 Inverted Row once your form holds up.
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