One Arm Cable Lat Pulldown vs Standing Cable Row
Which one fits your Back workout plan?
Contents
Standing Cable 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 Standing Cable Row and pick the one that fits your Back workout.
One Arm Cable Lat Pulldown vs Standing Cable Row: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Standing Cable Row more often — 657 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 Standing Cable 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 Standing Cable Row Differ
| What differs | One Arm Cable Lat Pulldown | Standing Cable Row |
|---|---|---|
| One side at a time | Yes | No |
| Difficulty | 5 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 334 sessions | 657 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 Standing Cable Row
Standing Cable Row Muscles Worked: Back
Form
- 1. As you gather your shoulder blades, naturally pull your arms back.
- 2. Pull until the grip touches your abdomen.
- 3. Return to the starting position by straightening your back and fully extending your elbows.
Coach's Tips
- 1. Please be careful not to let your elbows flare out.
- 2. Please keep your chest open to avoid bending your waist.
- 3. Please stabilize your waist so it doesn't move back and forth.
For a full Standing Cable Row guide with alternatives and benefits, see the Standing Cable Row exercise guide.
Frequently Asked Questions
Which is better for Back, One Arm Cable Lat Pulldown or Standing Cable 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 Standing Cable Row need?
One Arm Cable Lat Pulldown needs a machine, and Standing Cable Row needs a machine.
Which is easier to start with?
Standing Cable Row is the easier place to start. Move to One Arm Cable Lat Pulldown once your form holds up.
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