One Arm Dumbbell Row vs Assisted Pull Up
Maximizing Your Back Workout Plan
Contents
Assisted Pull Up is the easier place to start — difficulty 1 of 5 vs 2. Compare Back form cues and when to progress.
Customize Your Back Workout: Explore the Benefits of One Arm Dumbbell Row and Assisted Pull Up for Better Comparison.
Planfit Users' Choice about One Arm Dumbbell Row vs Assisted Pull Up : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log One Arm Dumbbell Row more often — 29,855 sessions compared to 22,168 for Assisted Pull Up.
Popularity is not the whole answer. One Arm Dumbbell Row and Assisted Pull Up 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 Assisted Pull Up Differ
| What differs | One Arm Dumbbell Row | Assisted Pull Up |
|---|---|---|
| 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 | 22,168 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 Assisted Pull Up
Assisted Pull Up muscles worked: Back
Form
- 1. Please pull your arms back until your chest touches the bar.
- 2. While bringing your shoulder blades together, naturally pull your arms back.
- 3. With your chest relaxed, slowly return to the starting position.
Coach's Comment
- 1. Please be careful not to lose your starting position when you come down.
- 2. Please rise using the strength of your shoulder blades, not your arms.
If you want to know a detailed guide to Assisted Pull Up, alternative exercises, and its benefits, check it out here. Check out the Assisted Pull Up Guide page of our blog!
Frequently Asked Questions
Which is better for Back, One Arm Dumbbell Row or Assisted Pull Up?
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 Dumbbell Row and Assisted Pull Up need?
One Arm Dumbbell Row needs a dumbbell, and Assisted Pull Up needs a machine.
Which is easier to start with?
Assisted Pull Up is the easier place to start. Move to One Arm Dumbbell Row once your form holds up.
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