Rack Pull vs Rope Arm Pulldown
Which one fits your Back workout plan?
Contents
Planfit users log Rope Arm Pulldown more often — 2,393 sessions vs 766. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Rack Pull and Rope Arm Pulldown and pick the one that fits your Back workout.
Rack Pull vs Rope Arm Pulldown: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Rope Arm Pulldown more often — 2,393 sessions compared to 766 for Rack Pull.
What most people do isn't always what fits you. Rack Pull 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 Rack Pull and Rope Arm Pulldown Differ
| What differs | Rack Pull | Rope Arm Pulldown |
|---|---|---|
| Equipment | a barbell | a machine |
| Difficulty | 5 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 766 sessions | 2,393 sessions |
How to Do Rack Pull
Rack Pull Muscles Worked: Back
Form
- 1. Please pull the barbell towards your belly button so that it can go up vertically.
- 2. While gathering your shoulder blades, naturally pull your elbows and hands.
- 3. While supporting the weight with your back strength, slowly lower the barbell onto the rack.
Coach's Tips
- 1. Please be careful not to let your elbows flare out.
- 2. Please be careful not to overly straighten your back or move it up and down.
- 3. Engage your core to prevent your back from rounding.
For a full Rack Pull guide with alternatives and benefits, see the Rack Pull 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, Rack Pull or Rope Arm Pulldown?
Planfit users log Rope Arm Pulldown more often — 2,393 sessions against 766 for Rack Pull. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Rack Pull and Rope Arm Pulldown need?
Rack Pull needs a barbell, and Rope Arm Pulldown needs a machine.
Which is easier to start with?
Rope Arm Pulldown is the easier place to start. Move to Rack Pull once your form holds up.
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