Romanian Deadlift vs Rope Arm Pulldown
Which one fits your Back workout plan?
Contents
Romanian Deadlift works multiple joints at once, Rope Arm Pulldown isolates — difficulty 3 of 5 vs 1. See which fits your Back day.
Compare the benefits of Romanian Deadlift and Rope Arm Pulldown and pick the one that fits your Back workout.
Romanian Deadlift vs Rope Arm Pulldown: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Romanian Deadlift more often — 12,198 sessions compared to 2,393 for Rope Arm Pulldown.
What most people do isn't always what fits you. Romanian Deadlift 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 Romanian Deadlift and Rope Arm Pulldown Differ
| What differs | Romanian Deadlift | Rope Arm Pulldown |
|---|---|---|
| Equipment | a barbell | a machine |
| Difficulty | 3 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 12,198 sessions | 2,393 sessions |
How to Do Romanian Deadlift
Romanian Deadlift Muscles Worked: Back
Form
- 1. Lower the barbell vertically to just below your knees while keeping it attached to your body.
- 2. As you go down, let your hips move back first and naturally bend your knees.
- 3. When coming up, straighten your knees first and bring your hips forward.
Coach's Tips
- 1. Please be careful not to let the barbell come away from your body.
- 2. Keep your arms straight so that your elbows do not bend.
- 3. Engage your core to prevent your back from rounding.
For a full Romanian Deadlift guide with alternatives and benefits, see the Romanian Deadlift 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, Romanian Deadlift or Rope Arm Pulldown?
Planfit users log Romanian Deadlift more often — 12,198 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.
What equipment do Romanian Deadlift and Rope Arm Pulldown need?
Romanian Deadlift 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 Romanian Deadlift once your form holds up.
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