High Row Machine vs Prone W Raise
Which one fits your Back workout plan?
Contents
Planfit users log High Row Machine more often — 4,545 sessions vs 518. Compare Back form, muscles worked, and when to use each.
Compare the benefits of High Row Machine and Prone W Raise and pick the one that fits your Back workout.
High Row Machine vs Prone W Raise: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log High Row Machine more often — 4,545 sessions compared to 518 for Prone W Raise.
What most people do isn't always what fits you. High Row Machine and Prone W Raise differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How High Row Machine and Prone W Raise Differ
| What differs | High Row Machine | Prone W Raise |
|---|---|---|
| Muscles worked | back, traps, and biceps | traps and rear delts |
| Equipment | a machine | bodyweight only |
| Difficulty | 3 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 4,545 sessions | 518 sessions |
How to Do High Row Machine
High Row Machine Muscles Worked: Back
Form
- 1. As you gather your shoulder blades, naturally pull your arms back.
- 2. Pull your elbows towards your sides.
- 3. While keeping your back straight, fully extend your elbows and return to the starting position.
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.
For a full High Row Machine guide with alternatives and benefits, see the High Row Machine exercise guide.
How to Do Prone W Raise
Prone W Raise Muscles Worked: Back
Form
- 1. Fold your shoulder blades and lift your arms.
- 2. Slowly lower your arms and return to the starting position.
Coach's Tips
- 1. Be careful not to let the back of your neck or the tops of your shoulders rise up.
- 2. Keep your shoulders away from your ears and exercise with the feeling of pulling your shoulder blades downward to use your back muscles more precisely.
For a full Prone W Raise guide with alternatives and benefits, see the Prone W Raise exercise guide.
Frequently Asked Questions
Which is better for Back, High Row Machine or Prone W Raise?
Planfit users log High Row Machine more often — 4,545 sessions against 518 for Prone W Raise. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
Do High Row Machine and Prone W Raise work the same muscles?
Not quite. High Row Machine loads back, traps, and biceps, and Prone W Raise loads traps and rear delts.
What equipment do High Row Machine and Prone W Raise need?
High Row Machine needs a machine, and Prone W Raise needs bodyweight only.
Which is easier to start with?
Prone W Raise is the easier place to start. Move to High Row Machine once your form holds up.
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