Low Row Machine vs Rope Arm Pulldown
Which one fits your Back workout plan?
Contents
Low Row Machine works multiple joints at once, Rope Arm Pulldown isolates — difficulty 3 of 5 vs 1. See which fits your Back day.
Compare the benefits of Low Row Machine and Rope Arm Pulldown and pick the one that fits your Back workout.
Low Row Machine vs Rope Arm Pulldown: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Low Row Machine more often — 3,102 sessions compared to 2,393 for Rope Arm Pulldown.
What most people do isn't always what fits you. Low Row Machine 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 Low Row Machine and Rope Arm Pulldown Differ
| What differs | Low Row Machine | Rope Arm Pulldown |
|---|---|---|
| Muscles worked | back, traps, and biceps | back and triceps |
| Machine type | plate-loaded | cable-driven |
| Difficulty | 3 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 3,102 sessions | 2,393 sessions |
How to Do Low Row Machine
Low Row Machine Muscles Worked: Back
Form
- 1. As you gather your shoulder blades, naturally pull your arms.
- 2. Pull your elbows back until they reach behind your body.
- 3. While maintaining an open chest, slowly extend your arms and return to the starting position.
Coach's Tips
- Please keep your chest out to avoid slouching your back.
For a full Low Row Machine guide with alternatives and benefits, see the Low Row Machine 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, Low Row Machine 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 Low Row Machine and Rope Arm Pulldown work the same muscles?
Not quite. Low Row Machine loads back, traps, and biceps, and Rope Arm Pulldown loads back and triceps.
What equipment do Low Row Machine and Rope Arm Pulldown need?
Low Row Machine 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 Low Row Machine once your form holds up.
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