Back Extension vs Seated Cable Row
Which one fits your Back workout plan?
Contents
Seated Cable Row works multiple joints at once, Back Extension isolates — difficulty 2 of 5 vs 2. See which fits your Back day.
Compare the benefits of Back Extension and Seated Cable Row and pick the one that fits your Back workout.
Back Extension vs Seated Cable Row: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Seated Cable Row more often — 52,786 sessions compared to 6,073 for Back Extension.
What most people do isn't always what fits you. Back Extension and Seated 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 and Seated Cable Row Differ
| What differs | Back Extension | Seated Cable Row |
|---|---|---|
| Equipment | bodyweight only | a machine |
| Difficulty | 2 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 6,073 sessions | 52,786 sessions |
How to Do 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 Tips
- 1. Please be careful not to relax your core throughout the exercise.
- 2. Please keep your chest open to avoid rounding your back.
For a full Back Extension guide with alternatives and benefits, see the Back Extension exercise guide.
How to Do Seated Cable Row
Seated Cable Row Muscles Worked: Back
Form
- 1. Pull your arms back naturally while gathering your shoulder blades.
- 2. Pull until your elbows are vertical.
- 3. Return to the starting position by fully extending your elbows while keeping your back straight.
Coach's Tips
- 1. Please be careful not to let your elbows flare out.
- 2. Please keep your chest open to avoid bending your back.
- 3. Please stabilize your back so it doesn't move back and forth.
For a full Seated Cable Row guide with alternatives and benefits, see the Seated Cable Row exercise guide.
Frequently Asked Questions
Which is better for Back, Back Extension or Seated Cable Row?
Planfit users log Seated Cable Row more often — 52,786 sessions against 6,073 for Back Extension. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Back Extension and Seated Cable Row need?
Back Extension needs bodyweight only, and Seated Cable Row needs a machine.
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