One Arm Dumbbell Row vs Seated Cable Row
Maximizing Your Back Workout Plan
Contents
One Arm Dumbbell Row trains one side at a time, Seated Cable Row works both together — same Back target, different balance demand.
Customize Your Back Workout: Explore the Benefits of One Arm Dumbbell Row and Seated Cable Row for Better Comparison.
Planfit Users' Choice about One Arm Dumbbell Row vs Seated Cable Row : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Seated Cable Row more often — 52,786 sessions compared to 29,855 for One Arm Dumbbell Row.
Popularity is not the whole answer. One Arm Dumbbell Row and Seated Cable Row differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How One Arm Dumbbell Row and Seated Cable Row Differ
| What differs | One Arm Dumbbell Row | Seated Cable Row |
|---|---|---|
| Equipment | a dumbbell | a machine |
| One side at a time | Yes | No |
| Difficulty | 2 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 29,855 sessions | 52,786 sessions |
How to One Arm Dumbbell Row
One Arm Dumbbell Row muscles worked: Back
Form
- 1. Pull the arm holding the dumbbell.
- 2. Keep your elbow close to your side and pull until your elbow is vertical.
- 3. Slowly lower it until your elbow is fully extended 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 up to avoid rounding your back.
If you want to know a detailed guide to One Arm Dumbbell Row, alternative exercises, and its benefits, check it out here. Check out the One Arm Dumbbell Row Guide page of our blog!
How to 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 Comment
- 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.
If you want to know a detailed guide to Seated Cable Row, alternative exercises, and its benefits, check it out here. Check out the Seated Cable Row Guide page of our blog!
Frequently Asked Questions
Which is better for Back, One Arm Dumbbell Row or Seated 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 One Arm Dumbbell Row and Seated Cable Row need?
One Arm Dumbbell Row needs a dumbbell, and Seated Cable Row needs a machine.
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