Band Row vs Standing Cable Row
Which one fits your Back workout plan?
Contents
Band Row and Standing Cable Row are close in use — 948 vs 657 sessions logged. What separates them is Back loading and form.
Compare the benefits of Band Row and Standing Cable Row and pick the one that fits your Back workout.
Band Row vs Standing Cable Row: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Band Row more often — 948 sessions compared to 657 for Standing Cable Row.
What most people do isn't always what fits you. Band Row 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 Band Row and Standing Cable Row Differ
| What differs | Band Row | Standing Cable Row |
|---|---|---|
| Equipment | a resistance band | a machine |
| Difficulty | 2 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 948 sessions | 657 sessions |
How to Do Band Row
Band Row Muscles Worked: Back
Form
- 1. Please pull the band sideways so it can go up vertically.
- 2. While bringing your shoulder blades together, naturally pull your elbows and hands.
- 3. Using the strength of your back, lower your hands down to below your knees.
Coach's Tips
- 1. Please be careful not to let your elbows flare out.
- 2. Please be careful not to overly straighten your back or move it up and down.
- 3. Engage your core to prevent your back from rounding.
For a full Band Row guide with alternatives and benefits, see the Band Row 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, Band Row 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 Band Row and Standing Cable Row need?
Band Row needs a resistance band, and Standing Cable Row needs a machine.
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