One Arm Cable Lat Pulldown vs Prone W Raise
Which one fits your Back workout plan?
Contents
Prone W Raise 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 Prone W Raise and pick the one that fits your Back workout.
One Arm Cable Lat Pulldown vs Prone W Raise: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Prone W Raise more often — 518 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 Prone W Raise 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 Prone W Raise Differ
| What differs | One Arm Cable Lat Pulldown | Prone W Raise |
|---|---|---|
| Muscles worked | back, traps, and biceps | traps and rear delts |
| Equipment | a machine | bodyweight only |
| One side at a time | Yes | No |
| Difficulty | 5 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 334 sessions | 518 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 Prone W Raise
Prone W Raise Muscles Worked: Back
Form
- 1. Fold your shoulder blades and lift your arms.
- 2. Slowly lower your arms and return to the starting position.
Coach's Tips
- 1. Be careful not to let the back of your neck or the tops of your shoulders rise up.
- 2. Keep your shoulders away from your ears and exercise with the feeling of pulling your shoulder blades downward to use your back muscles more precisely.
For a full Prone W Raise guide with alternatives and benefits, see the Prone W Raise exercise guide.
Frequently Asked Questions
Which is better for Back, One Arm Cable Lat Pulldown or Prone W Raise?
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 One Arm Cable Lat Pulldown and Prone W Raise work the same muscles?
Not quite. One Arm Cable Lat Pulldown loads back, traps, and biceps, and Prone W Raise loads traps and rear delts.
What equipment do One Arm Cable Lat Pulldown and Prone W Raise need?
One Arm Cable Lat Pulldown needs a machine, and Prone W Raise needs bodyweight only.
Which is easier to start with?
Prone W Raise is the easier place to start. Move to One Arm Cable Lat Pulldown once your form holds up.
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