Weighted Pull Up vs Rope Arm Pulldown
Which one fits your Back workout plan?
Contents
Planfit users log Rope Arm Pulldown more often — 2,393 sessions vs 270. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Weighted Pull Up and Rope Arm Pulldown and pick the one that fits your Back workout.
Weighted Pull Up 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 270 for Weighted Pull Up.
What most people do isn't always what fits you. Weighted Pull Up 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 Weighted Pull Up and Rope Arm Pulldown Differ
| What differs | Weighted Pull Up | Rope Arm Pulldown |
|---|---|---|
| Muscles worked | back, traps, and biceps | back and triceps |
| Equipment | a pull-up bar | a machine |
| Difficulty | 5 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 270 sessions | 2,393 sessions |
How to Do Weighted Pull Up
Weighted Pull Up Muscles Worked: Back
Form
- 1. Please pull your arms back until your chest touches the bar.
- 2. While bringing your shoulder blades together, naturally pull your arms back.
- 3. With your chest relaxed, slowly return to the starting position.
Coach's Tips
- 1. Please be careful not to lose your starting position when you come down.
- 2. Please rise using the strength of your shoulder blades, not your arms.
For a full Weighted Pull Up guide with alternatives and benefits, see the Weighted Pull Up 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, Weighted Pull Up or Rope Arm Pulldown?
Planfit users log Rope Arm Pulldown more often — 2,393 sessions against 270 for Weighted Pull Up. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
Do Weighted Pull Up and Rope Arm Pulldown work the same muscles?
Not quite. Weighted Pull Up loads back, traps, and biceps, and Rope Arm Pulldown loads back and triceps.
What equipment do Weighted Pull Up and Rope Arm Pulldown need?
Weighted Pull Up needs a pull-up bar, and Rope Arm Pulldown needs a machine.
Which is easier to start with?
Rope Arm Pulldown is the easier place to start. Move to Weighted Pull Up once your form holds up.
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