Seated Cable Row vs Rope Arm Pulldown
Which one fits your Back workout plan?
Contents
Seated Cable Row works multiple joints at once, Rope Arm Pulldown isolates — difficulty 2 of 5 vs 1. See which fits your Back day.
Compare the benefits of Seated Cable Row and Rope Arm Pulldown and pick the one that fits your Back workout.
Seated Cable Row vs Rope Arm Pulldown: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Seated Cable Row more often — 52,786 sessions compared to 2,393 for Rope Arm Pulldown.
What most people do isn't always what fits you. Seated Cable Row 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 Seated Cable Row and Rope Arm Pulldown Differ
| What differs | Seated Cable Row | Rope Arm Pulldown |
|---|---|---|
| Muscles worked | back, traps, and biceps | back and triceps |
| Difficulty | 2 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 52,786 sessions | 2,393 sessions |
How to Do Seated Cable Row
Seated Cable Row Muscles Worked: Back
Form
- 1. Pull your arms back naturally while gathering your shoulder blades.
- 2. Pull until your elbows are vertical.
- 3. Return to the starting position by fully extending your elbows while keeping your back straight.
Coach's Tips
- 1. Please be careful not to let your elbows flare out.
- 2. Please keep your chest open to avoid bending your back.
- 3. Please stabilize your back so it doesn't move back and forth.
For a full Seated Cable Row guide with alternatives and benefits, see the Seated Cable Row 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, Seated Cable Row or Rope Arm Pulldown?
Planfit users log Seated Cable Row more often — 52,786 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.
Do Seated Cable Row and Rope Arm Pulldown work the same muscles?
Not quite. Seated Cable Row loads back, traps, and biceps, and Rope Arm Pulldown loads back and triceps.
What equipment do Seated Cable Row and Rope Arm Pulldown need?
Seated Cable Row needs a machine, and Rope Arm Pulldown needs a machine.
Which is easier to start with?
Rope Arm Pulldown is the easier place to start. Move to Seated Cable Row once your form holds up.
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