Wide Grip Seated Cable Row vs Rope Arm Pulldown
Maximizing Your Back Workout Plan
Contents
Wide Grip Seated Cable Row works multiple joints at once, Rope Arm Pulldown isolates — difficulty 2 of 5 vs 1. See which fits your Back day.
Customize Your Back Workout: Explore the Benefits of Wide Grip Seated Cable Row and Rope Arm Pulldown for Better Comparison.
Planfit Users' Choice about Wide Grip Seated Cable Row vs Rope Arm Pulldown : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Wide Grip Seated Cable Row more often — 3,456 sessions compared to 2,393 for Rope Arm Pulldown.
Popularity is not the whole answer. Wide Grip Seated Cable Row and Rope Arm Pulldown differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Wide Grip Seated Cable Row and Rope Arm Pulldown Differ
| What differs | Wide Grip 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 | 3,456 sessions | 2,393 sessions |
How to Wide Grip Seated Cable Row
Wide Grip Seated Cable Row muscles worked: Back
Form
- 1. As you gather your shoulder blades, naturally pull your arms back.
- 2. Pull until the grip touches your abdomen.
- 3. Return to the starting position with your back straight and your elbows fully extended.
Coach's Comment
- 1. Please be careful not to let your elbows flare out.
- 2. Please keep your chest open so that your back doesn't round.
- 3. Please stabilize your back so that it doesn't move back and forth.
If you want to know a detailed guide to Wide Grip Seated Cable Row, alternative exercises, and its benefits, check it out here. Check out the Wide Grip Seated Cable Row Guide page of our blog!
How to 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 Comment
- 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.
If you want to know a detailed guide to Rope Arm Pulldown, alternative exercises, and its benefits, check it out here. Check out the Rope Arm Pulldown Guide page of our blog!
Frequently Asked Questions
Which is better for Back, Wide Grip Seated Cable 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 Wide Grip Seated Cable Row and Rope Arm Pulldown work the same muscles?
Not quite. Wide Grip Seated Cable Row loads back, traps, and biceps, and Rope Arm Pulldown loads back and triceps.
What equipment do Wide Grip Seated Cable Row and Rope Arm Pulldown need?
Wide Grip 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 Wide Grip Seated Cable Row once your form holds up.
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