Back Extension vs One Arm Machine Seated Row
Maximizing Your Back Workout Plan
Contents
One Arm Machine Seated Row works multiple joints at once, Back Extension isolates — difficulty 1 of 5 vs 2. See which fits your Back day.
Customize Your Back Workout: Explore the Benefits of Back Extension and One Arm Machine Seated Row for Better Comparison.
Planfit Users' Choice about Back Extension vs One Arm Machine Seated Row : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log One Arm Machine Seated Row more often — 8,631 sessions compared to 6,073 for Back Extension.
Popularity is not the whole answer. Back Extension and One Arm Machine Seated Row differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Back Extension and One Arm Machine Seated Row Differ
| What differs | Back Extension | One Arm Machine Seated Row |
|---|---|---|
| Equipment | bodyweight only | a machine |
| One side at a time | No | Yes |
| Difficulty | 2 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 6,073 sessions | 8,631 sessions |
How to Back Extension
Back Extension muscles worked: Back
Form
- 1. Please lower down by bending your hips while keeping your chest open.
- 2. Engage your core and come up by extending your hips.
Coach's Comment
- 1. Please be careful not to relax your core throughout the exercise.
- 2. Please keep your chest open to avoid rounding your back.
If you want to know a detailed guide to Back Extension, alternative exercises, and its benefits, check it out here. Check out the Back Extension Guide page of our blog!
How to One Arm Machine Seated Row
One Arm Machine Seated Row muscles worked: Back
Form
- 1. Gather your shoulder blades and naturally pull your arms.
- 2. Pull until your elbows are vertical.
- 3. While keeping your back straight, fully extend your elbows and return to the starting position.
Coach's Comment
- 1. Please be careful not to let your elbows flare out.
- 2. Please keep your chest open to prevent your back from rounding.
If you want to know a detailed guide to One Arm Machine Seated Row, alternative exercises, and its benefits, check it out here. Check out the One Arm Machine Seated Row Guide page of our blog!
Frequently Asked Questions
Which is better for Back, Back Extension or One Arm Machine Seated 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 and One Arm Machine Seated Row need?
Back Extension needs bodyweight only, and One Arm Machine Seated Row needs a machine.
Which is easier to start with?
One Arm Machine Seated Row is the easier place to start. Move to Back Extension once your form holds up.
Get free AI personalized workout plan
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It's a straightforward way to customize a workout plan to meet your unique needs and objectives, ensuring every effort contributes to your fitness journey.
