Neutral Grip Seated Cable Row vs Rope Arm Pulldown
Maximizing Your Back Workout Plan
Contents
Neutral Grip Seated Cable Row works multiple joints at once, Rope Arm Pulldown isolates — difficulty 2 of 5 vs 1. See which fits your Back day.
Customize Your Back Workout: Explore the Benefits of Neutral Grip Seated Cable Row and Rope Arm Pulldown for Better Comparison.
Planfit Users' Choice about Neutral Grip Seated Cable Row vs Rope Arm Pulldown : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Rope Arm Pulldown more often — 2,393 sessions compared to 2,241 for Neutral Grip Seated Cable Row.
Popularity is not the whole answer. Neutral Grip Seated Cable Row and Rope Arm Pulldown differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Neutral Grip Seated Cable Row and Rope Arm Pulldown Differ
| What differs | Neutral Grip Seated Cable Row | Rope Arm Pulldown |
|---|---|---|
| Muscles worked | back, traps, and biceps | back and triceps |
| Difficulty | 2 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 2,241 sessions | 2,393 sessions |
How to Neutral Grip Seated Cable Row
Neutral Grip Seated Cable Row muscles worked: Back
Form
- 1. Pull your arms back naturally while gathering your shoulder blades.
- 2. Pull until the grip touches your abdomen.
- 3. Return to the starting position with your back straight and your elbows fully extended.
Coach's Comment
- 1. Please be careful not to let your elbows flare out.
- 2. Please keep your chest open to prevent your back from rounding.
- 3. Please stabilize your back so it doesn't move back and forth.
If you want to know a detailed guide to Neutral Grip Seated Cable Row, alternative exercises, and its benefits, check it out here. Check out the Neutral Grip Seated Cable Row Guide page of our blog!
How to 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 Comment
- 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.
If you want to know a detailed guide to Rope Arm Pulldown, alternative exercises, and its benefits, check it out here. Check out the Rope Arm Pulldown Guide page of our blog!
Frequently Asked Questions
Which is better for Back, Neutral Grip Seated Cable 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 Neutral Grip Seated Cable Row and Rope Arm Pulldown work the same muscles?
Not quite. Neutral Grip Seated Cable Row loads back, traps, and biceps, and Rope Arm Pulldown loads back and triceps.
What equipment do Neutral Grip Seated Cable Row and Rope Arm Pulldown need?
Neutral Grip Seated Cable 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 Neutral Grip Seated Cable Row once your form holds up.
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