Neutral Grip Assisted Pull Up vs Rope Arm Pulldown
Which one fits your Back workout plan?
Contents
Planfit users log Rope Arm Pulldown more often — 2,393 sessions vs 458. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Neutral Grip Assisted Pull Up and Rope Arm Pulldown and pick the one that fits your Back workout.
Neutral Grip Assisted Pull Up 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 458 for Neutral Grip Assisted Pull Up.
What most people do isn't always what fits you. Neutral Grip Assisted Pull Up 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 Neutral Grip Assisted Pull Up and Rope Arm Pulldown Differ
| What differs | Neutral Grip Assisted Pull Up | Rope Arm Pulldown |
|---|---|---|
| Muscles worked | back, traps, and biceps | back and triceps |
| Machine type | pin-loaded | cable-driven |
| Difficulty | 1 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 458 sessions | 2,393 sessions |
How to Do Neutral Grip Assisted Pull Up
Neutral Grip Assisted Pull Up Muscles Worked: Back
Form
- 1. Pull your arms back until your chest touches the bar.
- 2. Pull your arms back naturally while squeezing your shoulder blades together.
- 3. Slowly return to the starting position while keeping your chest open.
Coach's Tips
- 1. Please be careful not to lose your starting position when you come down.
- 2. Please rise using the strength of your shoulder blades, not your arms.
For a full Neutral Grip Assisted Pull Up guide with alternatives and benefits, see the Neutral Grip Assisted Pull Up 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, Neutral Grip Assisted Pull Up or Rope Arm Pulldown?
Planfit users log Rope Arm Pulldown more often — 2,393 sessions against 458 for Neutral Grip Assisted Pull Up. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
Do Neutral Grip Assisted Pull Up and Rope Arm Pulldown work the same muscles?
Not quite. Neutral Grip Assisted Pull Up loads back, traps, and biceps, and Rope Arm Pulldown loads back and triceps.
What equipment do Neutral Grip Assisted Pull Up and Rope Arm Pulldown need?
Neutral Grip Assisted Pull Up needs a machine, and Rope Arm Pulldown needs a machine.
Stop Guessing Which One to Do
AI picks your workouts based on your goals, body type, and experience.
