Lat Pulldown vs Rope Arm Pulldown
Which one fits your Back workout plan?
Contents
Lat Pulldown works multiple joints at once, Rope Arm Pulldown isolates — difficulty 1 of 5 vs 1. See which fits your Back day.
Compare the benefits of Lat Pulldown and Rope Arm Pulldown and pick the one that fits your Back workout.
Lat Pulldown vs Rope Arm Pulldown: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Lat Pulldown more often — 81,834 sessions compared to 2,393 for Rope Arm Pulldown.
What most people do isn't always what fits you. Lat Pulldown 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 Lat Pulldown and Rope Arm Pulldown Differ
| What differs | Lat Pulldown | Rope Arm Pulldown |
|---|---|---|
| Muscles worked | back, traps, and biceps | back and triceps |
| Difficulty | 1 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 81,834 sessions | 2,393 sessions |
How to Do Lat Pulldown
Lat Pulldown Muscles Worked: Back
Form
- 1. Gather your shoulder blades and naturally pull your arms.
- 2. Lower your forearms vertically.
- 3. Pull until the bar touches your collarbone.
- 4. Slowly raise your arms and return to the starting position.
Coach's Tips
- 1. Please be careful not to strain your shoulders by fully extending your shoulders and arms.
- 2. Please be careful not to let your trapezius muscles rise.
For a full Lat Pulldown guide with alternatives and benefits, see the Lat Pulldown 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, Lat Pulldown or Rope Arm Pulldown?
Planfit users log Lat Pulldown more often — 81,834 sessions against 2,393 for Rope Arm Pulldown. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
Do Lat Pulldown and Rope Arm Pulldown work the same muscles?
Not quite. Lat Pulldown loads back, traps, and biceps, and Rope Arm Pulldown loads back and triceps.
What equipment do Lat Pulldown and Rope Arm Pulldown need?
Lat Pulldown needs a machine, and Rope Arm Pulldown needs a machine.
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