Pull Up vs Arm Pulldown
Which one fits your Back workout plan?
Contents
Pull Up works multiple joints at once, Arm Pulldown isolates — difficulty 4 of 5 vs 1. See which fits your Back day.
Compare the benefits of Pull Up and Arm Pulldown and pick the one that fits your Back workout.
Pull Up vs Arm Pulldown: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Arm Pulldown more often — 34,261 sessions compared to 15,437 for Pull Up.
What most people do isn't always what fits you. Pull Up and 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 Pull Up and Arm Pulldown Differ
| What differs | Pull Up | Arm Pulldown |
|---|---|---|
| Muscles worked | back, traps, and biceps | back and triceps |
| Equipment | a pull-up bar | a machine |
| Difficulty | 4 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 15,437 sessions | 34,261 sessions |
How to Do Pull Up
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, gently pull your arms back.
- 3. Slowly return to the starting position while keeping your chest relaxed.
Coach's Tips
- 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.
For a full Pull Up guide with alternatives and benefits, see the Pull Up exercise guide.
How to Do 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 Tips
- 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.
For a full Arm Pulldown guide with alternatives and benefits, see the Arm Pulldown exercise guide.
Frequently Asked Questions
Which is better for Back, Pull Up or Arm Pulldown?
Planfit users log Arm Pulldown more often — 34,261 sessions against 15,437 for Pull Up. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
Do Pull Up and Arm Pulldown work the same muscles?
Not quite. Pull Up loads back, traps, and biceps, and Arm Pulldown loads back and triceps.
What equipment do Pull Up and Arm Pulldown need?
Pull Up needs a pull-up bar, and Arm Pulldown needs a machine.
Which is easier to start with?
Arm Pulldown is the easier place to start. Move to Pull Up once your form holds up.
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