Twist Superman vs Rope Arm Pulldown
Which one fits your Back workout plan?
Contents
Rope Arm Pulldown is the easier place to start — difficulty 1 of 5 vs 2. Compare Back form cues and when to progress.
Compare the benefits of Twist Superman and Rope Arm Pulldown and pick the one that fits your Back workout.
Twist Superman vs Rope Arm Pulldown: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Rope Arm Pulldown more often — 2,393 sessions compared to 1,688 for Twist Superman.
What most people do isn't always what fits you. Twist Superman 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 Twist Superman and Rope Arm Pulldown Differ
| What differs | Twist Superman | Rope Arm Pulldown |
|---|---|---|
| Equipment | bodyweight only | a machine |
| Difficulty | 2 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 1,688 sessions | 2,393 sessions |
How to Do Twist Superman
Twist Superman Muscles Worked: Back
Form
- 1. Lift your chest and feet while twisting your body to one side.
- 2. Return to the starting position and exercise the same way on the opposite side.
Coach's Tips
- Please be careful not to strain and lift your upper body.
For a full Twist Superman guide with alternatives and benefits, see the Twist Superman 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, Twist Superman 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.
What equipment do Twist Superman and Rope Arm Pulldown need?
Twist Superman needs bodyweight only, and Rope Arm Pulldown needs a machine.
Which is easier to start with?
Rope Arm Pulldown is the easier place to start. Move to Twist Superman once your form holds up.
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