One Arm Cable Lat Pulldown vs Cable High Row
Which one fits your Back workout plan?
Contents
Cable High Row is the easier place to start — difficulty 2 of 5 vs 5. Compare Back form cues and when to progress.
Compare the benefits of One Arm Cable Lat Pulldown and Cable High Row and pick the one that fits your Back workout.
One Arm Cable Lat Pulldown vs Cable High Row: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Cable High Row more often — 651 sessions compared to 334 for One Arm Cable Lat Pulldown.
What most people do isn't always what fits you. One Arm Cable Lat Pulldown and Cable High Row differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How One Arm Cable Lat Pulldown and Cable High Row Differ
| What differs | One Arm Cable Lat Pulldown | Cable High Row |
|---|---|---|
| One side at a time | Yes | No |
| Difficulty | 5 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 334 sessions | 651 sessions |
How to Do One Arm Cable Lat Pulldown
One Arm Cable Lat Pulldown Muscles Worked: Back
Form
- 1. Gather your shoulder blades while naturally pulling your arms back.
- 2. Rotate your palms facing forward towards your body and pull them up to shoulder height.
- 3. Rotate your palms back to face forward and raise your arms.
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.
- 3. Please be careful not to let your elbows fall back.
For a full One Arm Cable Lat Pulldown guide with alternatives and benefits, see the One Arm Cable Lat Pulldown exercise guide.
How to Do Cable High Row
Cable High Row Muscles Worked: Back
Form
- 1. Grab the handle from the high position of the cable machine.
- 2. Pull your arms back and stabilize your upper body.
- 3. Slowly return to the original 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 along with it.
For a full Cable High Row guide with alternatives and benefits, see the Cable High Row exercise guide.
Frequently Asked Questions
Which is better for Back, One Arm Cable Lat Pulldown or Cable High Row?
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.
What equipment do One Arm Cable Lat Pulldown and Cable High Row need?
One Arm Cable Lat Pulldown needs a machine, and Cable High Row needs a machine.
Which is easier to start with?
Cable High Row is the easier place to start. Move to One Arm Cable Lat Pulldown once your form holds up.
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