One Arm Cable Lat Pulldown vs Rope Arm Pulldown
Which one fits your Back workout plan?
Contents
Planfit users log Rope Arm Pulldown more often — 2,393 sessions vs 334. Compare Back form, muscles worked, and when to use each.
Compare the benefits of One Arm Cable Lat Pulldown and Rope Arm Pulldown and pick the one that fits your Back workout.
One Arm Cable Lat Pulldown 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 334 for One Arm Cable Lat Pulldown.
What most people do isn't always what fits you. One Arm Cable Lat Pulldown 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 One Arm Cable Lat Pulldown and Rope Arm Pulldown Differ
| What differs | One Arm Cable Lat Pulldown | Rope Arm Pulldown |
|---|---|---|
| Muscles worked | back, traps, and biceps | back and triceps |
| One side at a time | Yes | No |
| Difficulty | 5 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 334 sessions | 2,393 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 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, One Arm Cable Lat Pulldown or Rope Arm Pulldown?
Planfit users log Rope Arm Pulldown more often — 2,393 sessions against 334 for One Arm Cable Lat Pulldown. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
Do One Arm Cable Lat Pulldown and Rope Arm Pulldown work the same muscles?
Not quite. One Arm Cable Lat Pulldown loads back, traps, and biceps, and Rope Arm Pulldown loads back and triceps.
What equipment do One Arm Cable Lat Pulldown and Rope Arm Pulldown need?
One Arm Cable Lat Pulldown 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 One Arm Cable Lat Pulldown once your form holds up.
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