One Arm Machine Seated Row vs Rope Arm Pulldown
Maximizing Your Back Workout Plan
Contents
One Arm Machine Seated Row works multiple joints at once, Rope Arm Pulldown isolates — difficulty 1 of 5 vs 1. See which fits your Back day.
Customize Your Back Workout: Explore the Benefits of One Arm Machine Seated Row and Rope Arm Pulldown for Better Comparison.
Planfit Users' Choice about One Arm Machine Seated Row vs Rope Arm Pulldown : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log One Arm Machine Seated Row more often — 8,631 sessions compared to 2,393 for Rope Arm Pulldown.
Popularity is not the whole answer. One Arm Machine Seated Row and Rope 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 Machine Seated Row and Rope Arm Pulldown Differ
| What differs | One Arm Machine Seated Row | Rope Arm Pulldown |
|---|---|---|
| Muscles worked | back, traps, and biceps | back and triceps |
| Machine type | plate-loaded | cable-driven |
| One side at a time | Yes | No |
| Difficulty | 1 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 8,631 sessions | 2,393 sessions |
How to One Arm Machine Seated Row
One Arm Machine Seated Row muscles worked: Back
Form
- 1. Gather your shoulder blades and naturally pull your arms.
- 2. Pull until your elbows are vertical.
- 3. While keeping your back straight, fully extend your elbows 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 open to prevent your back from rounding.
If you want to know a detailed guide to One Arm Machine Seated Row, alternative exercises, and its benefits, check it out here. Check out the One Arm Machine Seated Row Guide page of our blog!
How to 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 Comment
- 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.
If you want to know a detailed guide to Rope Arm Pulldown, alternative exercises, and its benefits, check it out here. Check out the Rope Arm Pulldown Guide page of our blog!
Frequently Asked Questions
Which is better for Back, One Arm Machine Seated Row or Rope Arm Pulldown?
Planfit users log One Arm Machine Seated Row more often — 8,631 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 Machine Seated Row and Rope Arm Pulldown work the same muscles?
Not quite. One Arm Machine Seated Row loads back, traps, and biceps, and Rope Arm Pulldown loads back and triceps.
What equipment do One Arm Machine Seated Row and Rope Arm Pulldown need?
One Arm Machine Seated Row needs a machine, and Rope Arm Pulldown needs a machine.
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