Smith Machine Barbell Row vs Rope Arm Pulldown
Which one fits your Back workout plan?
Contents
Smith Machine Barbell Row 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 Smith Machine Barbell Row and Rope Arm Pulldown and pick the one that fits your Back workout.
Smith Machine Barbell Row vs Rope Arm Pulldown: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Smith Machine Barbell Row more often — 4,483 sessions compared to 2,393 for Rope Arm Pulldown.
What most people do isn't always what fits you. Smith Machine Barbell 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 Smith Machine Barbell Row and Rope Arm Pulldown Differ
| What differs | Smith Machine Barbell Row | Rope Arm Pulldown |
|---|---|---|
| Muscles worked | back, traps, and biceps | back and triceps |
| Machine type | Smith-machine | cable-driven |
| Difficulty | 3 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 4,483 sessions | 2,393 sessions |
How to Do Smith Machine Barbell Row
Smith Machine Barbell Row Muscles Worked: Back
Form
- 1. Please pull the bar towards your belly button.
- 2. While bringing your shoulder blades together, naturally pull your elbows and hands.
- 3. Hold the weight with the strength of your back and lower your hands down to below your knees.
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 Smith Machine Barbell Row guide with alternatives and benefits, see the Smith Machine Barbell 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, Smith Machine Barbell Row or Rope Arm Pulldown?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Back, so the choice comes down to the equipment you have and the muscles you want to load.
Do Smith Machine Barbell Row and Rope Arm Pulldown work the same muscles?
Not quite. Smith Machine Barbell Row loads back, traps, and biceps, and Rope Arm Pulldown loads back and triceps.
What equipment do Smith Machine Barbell Row and Rope Arm Pulldown need?
Smith Machine Barbell 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 Smith Machine Barbell Row once your form holds up.
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