One Arm Dumbbell Row vs Rope Arm Pulldown
Which one fits your Back workout plan?
Contents
One Arm Dumbbell Row works multiple joints at once, Rope Arm Pulldown isolates — difficulty 2 of 5 vs 1. See which fits your Back day.
Compare the benefits of One Arm Dumbbell Row and Rope Arm Pulldown and pick the one that fits your Back workout.
One Arm Dumbbell Row vs Rope Arm Pulldown: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log One Arm Dumbbell Row more often — 29,855 sessions compared to 2,393 for Rope Arm Pulldown.
What most people do isn't always what fits you. One Arm Dumbbell Row 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 Dumbbell Row and Rope Arm Pulldown Differ
| What differs | One Arm Dumbbell Row | Rope 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 | 2,393 sessions |
How to Do 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 Tips
- 1. Please be careful not to let your elbows flare out.
- 2. Please keep your chest up to avoid rounding your back.
For a full One Arm Dumbbell Row guide with alternatives and benefits, see the One Arm Dumbbell Row 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 Dumbbell Row or Rope Arm Pulldown?
Planfit users log One Arm Dumbbell Row more often — 29,855 sessions against 2,393 for Rope Arm Pulldown. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
Do One Arm Dumbbell Row and Rope Arm Pulldown work the same muscles?
Not quite. One Arm Dumbbell Row loads back, traps, and biceps, and Rope Arm Pulldown loads back and triceps.
What equipment do One Arm Dumbbell Row and Rope Arm Pulldown need?
One Arm Dumbbell Row needs a dumbbell, 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 Dumbbell Row once your form holds up.
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