T-Bar Row vs Back Lat Pulldown
Which one fits your Back workout plan?
Contents
Planfit users log T-Bar Row more often — 3,618 sessions vs 1,569. Compare Back form, muscles worked, and when to use each.
Compare the benefits of T-Bar Row and Back Lat Pulldown and pick the one that fits your Back workout.
T-Bar Row vs Back Lat Pulldown: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log T-Bar Row more often — 3,618 sessions compared to 1,569 for Back Lat Pulldown.
What most people do isn't always what fits you. T-Bar Row and Back Lat Pulldown differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How T-Bar Row and Back Lat Pulldown Differ
| What differs | T-Bar Row | Back Lat Pulldown |
|---|---|---|
| Machine type | plate-loaded | cable-driven |
| Difficulty | 4 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 3,618 sessions | 1,569 sessions |
How to Do T-Bar Row
T-Bar Row Muscles Worked: Back
Form
- 1. While gathering your shoulder blades, gently pull your arms.
- 2. Pull your elbows back until they reach behind your body.
- 3. Maintain an open chest position and slowly extend your arms to return to the starting position.
Coach's Tips
- 1. Open your chest and brace your abs to keep your torso stable, making sure your lower back does not round.
- 2. Using momentum can strain your lower back, so perform the movement slowly and in a controlled manner.
For a full T-Bar Row guide with alternatives and benefits, see the T-Bar Row exercise guide.
How to Do Back Lat Pulldown
Back Lat Pulldown Muscles Worked: Back
Form
- 1. Pull your arms back naturally while bringing your shoulder blades together.
- 2. Lower your forearms vertically.
- 3. Pull the bar behind your head.
- 4. Slowly extend your arms and return to the starting position.
Coach's Tips
- 1. Please be careful as fully extending your shoulders and arms may put strain on your shoulders.
- 2. Please be careful not to let your trapezius muscles rise.
- 3. If you feel discomfort in your shoulders, please adjust the width of your grip on the bar.
For a full Back Lat Pulldown guide with alternatives and benefits, see the Back Lat Pulldown exercise guide.
Frequently Asked Questions
Which is better for Back, T-Bar Row or Back Lat Pulldown?
Planfit users log T-Bar Row more often — 3,618 sessions against 1,569 for Back Lat Pulldown. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do T-Bar Row and Back Lat Pulldown need?
T-Bar Row needs a machine, and Back Lat Pulldown needs a machine.
Which is easier to start with?
Back Lat Pulldown is the easier place to start. Move to T-Bar Row once your form holds up.
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