One Arm Lat Pulldown vs Seated Row
Maximizing Your Back Workout Plan
Contents
Seated Row is the easier place to start — difficulty 2 of 5 vs 5. Compare Back form cues and when to progress.
Customize Your Back Workout: Explore the Benefits of One Arm Lat Pulldown and Seated Row for Better Comparison.
Planfit Users' Choice about One Arm Lat Pulldown vs Seated Row : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log One Arm Lat Pulldown more often — 499 sessions compared to 296 for Seated Row.
Popularity is not the whole answer. One Arm Lat Pulldown and Seated Row 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 Lat Pulldown and Seated Row Differ
| What differs | One Arm Lat Pulldown | Seated Row |
|---|---|---|
| Equipment | a machine | bodyweight only |
| One side at a time | Yes | No |
| Difficulty | 5 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 499 sessions | 296 sessions |
How to One Arm Lat Pulldown
One Arm Lat Pulldown muscles worked: Back
Form
- 1. As you gather your shoulder blades, gently pull your arms.
- 2. While turning your palms facing your body, pull them up to shoulder height.
- 3. Rotate your palms to face forward again and raise your arms.
Coach's Comment
- 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 move backward.
If you want to know a detailed guide to One Arm Lat Pulldown, alternative exercises, and its benefits, check it out here. Check out the One Arm Lat Pulldown Guide page of our blog!
How to Seated Row
Seated Row muscles worked: Back
Form
- 1. Please pull your elbow to brush past your side.
- 2. Please return to the starting position while maintaining strength in your back.
Coach's Comment
- 1. Please keep your chest open so that your shoulders do not hunch forward.
- 2. Engage your core to prevent your back from rounding.
If you want to know a detailed guide to Seated Row, alternative exercises, and its benefits, check it out here. Check out the Seated Row Guide page of our blog!
Frequently Asked Questions
Which is better for Back, One Arm Lat Pulldown or Seated 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 Lat Pulldown and Seated Row need?
One Arm Lat Pulldown needs a machine, and Seated Row needs bodyweight only.
Which is easier to start with?
Seated Row is the easier place to start. Move to One Arm Lat Pulldown once your form holds up.
Get free AI personalized workout plan
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