Pull Up vs Arm Pulldown
Maximizing 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.
Customize Your Back Workout: Explore the Benefits of Pull Up and Arm Pulldown for Better Comparison.
Planfit Users' Choice about Pull Up vs Arm Pulldown : Which is Better?
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.
Popularity is not the whole answer. Pull Up and 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 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 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 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 Pull Up, alternative exercises, and its benefits, check it out here. Check out the Pull Up Guide page of our blog!
How to 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 Comment
- 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.
If you want to know a detailed guide to Arm Pulldown, alternative exercises, and its benefits, check it out here. Check out the Arm Pulldown Guide page of our blog!
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.
Get free AI personalized workout plan
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It's a straightforward way to customize a workout plan to meet your unique needs and objectives, ensuring every effort contributes to your fitness journey.
