Renegade Row vs Arm Pulldown
Which one fits your Back workout plan?
Contents
Planfit users log Arm Pulldown more often — 34,261 sessions vs 124. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Renegade Row and Arm Pulldown and pick the one that fits your Back workout.
Renegade Row 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 124 for Renegade Row.
What most people do isn't always what fits you. Renegade Row 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 Renegade Row and Arm Pulldown Differ
| What differs | Renegade Row | Arm Pulldown |
|---|---|---|
| Muscles worked | back, traps, and biceps | back and triceps |
| Equipment | a dumbbell | a machine |
| One side at a time | Yes | No |
| Difficulty | 5 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 124 sessions | 34,261 sessions |
How to Do Renegade Row
Renegade Row Muscles Worked: Back
Form
- 1. Please lift the dumbbell alternately with both arms.
- 2. Raise it until your elbows are vertical.
Coach's Tips
- 1. Please be careful not to let your elbows flare out excessively.
- 2. Please maintain core strength to prevent your back from bending.
For a full Renegade Row guide with alternatives and benefits, see the Renegade Row 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, Renegade Row or Arm Pulldown?
Planfit users log Arm Pulldown more often — 34,261 sessions against 124 for Renegade Row. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
Do Renegade Row and Arm Pulldown work the same muscles?
Not quite. Renegade Row loads back, traps, and biceps, and Arm Pulldown loads back and triceps.
What equipment do Renegade Row and Arm Pulldown need?
Renegade Row needs a dumbbell, and Arm Pulldown needs a machine.
Which is easier to start with?
Arm Pulldown is the easier place to start. Move to Renegade Row once your form holds up.
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