One Arm Dumbbell Row vs Arm Pulldown
Maximizing Your Back Workout Plan
Contents
One Arm Dumbbell Row works multiple joints at once, Arm Pulldown isolates — difficulty 2 of 5 vs 1. See which fits your Back day.
Customize Your Back Workout: Explore the Benefits of One Arm Dumbbell Row and Arm Pulldown for Better Comparison.
Planfit Users' Choice about One Arm Dumbbell Row vs Arm Pulldown : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Arm Pulldown more often — 34,261 sessions compared to 29,855 for One Arm Dumbbell Row.
Popularity is not the whole answer. One Arm Dumbbell Row and 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 One Arm Dumbbell Row and Arm Pulldown Differ
| What differs | One Arm Dumbbell Row | Arm Pulldown |
|---|---|---|
| Muscles worked | back, traps, and biceps | back and triceps |
| Equipment | a dumbbell | a machine |
| One side at a time | Yes | No |
| Difficulty | 2 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 29,855 sessions | 34,261 sessions |
How to One Arm Dumbbell Row
One Arm Dumbbell Row muscles worked: Back
Form
- 1. Pull the arm holding the dumbbell.
- 2. Keep your elbow close to your side and pull until your elbow is vertical.
- 3. Slowly lower it until your elbow is fully extended and return to the starting position.
Coach's Comment
- 1. Please be careful not to let your elbows flare out.
- 2. Please keep your chest up to avoid rounding your back.
If you want to know a detailed guide to One Arm Dumbbell Row, alternative exercises, and its benefits, check it out here. Check out the One Arm Dumbbell Row Guide page of our blog!
How to Arm Pulldown
Arm Pulldown muscles worked: Back
Form
- 1. Squeeze your armpits and pull the bar towards your body.
- 2. Slowly raise it back up to shoulder level.
Coach's Comment
- 1. Please be careful not to bend your arms.
- 2. Please be careful not to raise your arms above shoulder level.
- 3. Please be careful not to elevate your trapezius muscles.
If you want to know a detailed guide to Arm Pulldown, alternative exercises, and its benefits, check it out here. Check out the Arm Pulldown Guide page of our blog!
Frequently Asked Questions
Which is better for Back, One Arm Dumbbell Row or 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 One Arm Dumbbell Row and Arm Pulldown work the same muscles?
Not quite. One Arm Dumbbell Row loads back, traps, and biceps, and Arm Pulldown loads back and triceps.
What equipment do One Arm Dumbbell Row and Arm Pulldown need?
One Arm Dumbbell Row needs a dumbbell, and Arm Pulldown needs a machine.
Which is easier to start with?
Arm Pulldown is the easier place to start. Move to One Arm Dumbbell Row once your form holds up.
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