Back Extension Machine vs Standing Cable Row
Which one fits your Back workout plan?
Contents
Standing Cable Row is the easier place to start — difficulty 2 of 5 vs 5. Compare Back form cues and when to progress.
Compare the benefits of Back Extension Machine and Standing Cable Row and pick the one that fits your Back workout.
Back Extension Machine vs Standing Cable Row: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Standing Cable Row more often — 657 sessions compared to 334 for Back Extension Machine.
What most people do isn't always what fits you. Back Extension Machine and Standing Cable Row differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Back Extension Machine and Standing Cable Row Differ
| What differs | Back Extension Machine | Standing Cable Row |
|---|---|---|
| Machine type | pin-loaded | cable-driven |
| Difficulty | 5 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 334 sessions | 657 sessions |
How to Do Back Extension Machine
Back Extension Machine Muscles Worked: Back
Form
- 1. Please push the equipment using your core strength.
- 2. Please return to the starting position while maintaining core strength to avoid bending your waist.
Coach's Tips
- 1. Please be careful not to lose tension in your core throughout the exercise.
- 2. Please keep your chest open to avoid rounding your back.
For a full Back Extension Machine guide with alternatives and benefits, see the Back Extension Machine exercise guide.
How to Do Standing Cable Row
Standing 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 by straightening your back and fully extending your elbows.
Coach's Tips
- 1. Please be careful not to let your elbows flare out.
- 2. Please keep your chest open to avoid bending your waist.
- 3. Please stabilize your waist so it doesn't move back and forth.
For a full Standing Cable Row guide with alternatives and benefits, see the Standing Cable Row exercise guide.
Frequently Asked Questions
Which is better for Back, Back Extension Machine or Standing Cable Row?
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 Back Extension Machine and Standing Cable Row need?
Back Extension Machine needs a machine, and Standing Cable Row needs a machine.
Which is easier to start with?
Standing Cable Row is the easier place to start. Move to Back Extension Machine once your form holds up.
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