One Arm Machine Seated Row vs Inverted Row
Which one fits your Back workout plan?
Contents
Planfit users log One Arm Machine Seated Row more often — 8,631 sessions vs 439. Compare Back form, muscles worked, and when to use each.
Compare the benefits of One Arm Machine Seated Row and Inverted Row and pick the one that fits your Back workout.
One Arm Machine Seated Row vs Inverted Row: Which Do Planfit Users Choose?
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 439 for Inverted Row.
What most people do isn't always what fits you. One Arm Machine Seated Row and Inverted Row differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How One Arm Machine Seated Row and Inverted Row Differ
| What differs | One Arm Machine Seated Row | Inverted Row |
|---|---|---|
| Muscles worked | back, traps, and biceps | back, chest, and biceps |
| Machine type | plate-loaded | Smith-machine |
| One side at a time | Yes | No |
| Difficulty | 1 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 8,631 sessions | 439 sessions |
How to Do 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 Tips
- 1. Please be careful not to let your elbows flare out.
- 2. Please keep your chest open to prevent your back from rounding.
For a full One Arm Machine Seated Row guide with alternatives and benefits, see the One Arm Machine Seated Row exercise guide.
How to Do Inverted Row
Inverted Row Muscles Worked: Back
Form
- 1. Pull your arms back naturally while bringing your shoulder blades together.
- 2. Pull until your elbows are vertical.
- 3. While keeping your body in a straight line, slowly extend your arms to return to the starting position.
Coach's Tips
- 1. Be careful not to let the bar of the Smith machine come loose.
- 2. Engage your abs to keep your body in a straight line, making sure your lower back does not arch and your hips do not sag downward.
For a full Inverted Row guide with alternatives and benefits, see the Inverted Row exercise guide.
Frequently Asked Questions
Which is better for Back, One Arm Machine Seated Row or Inverted Row?
Planfit users log One Arm Machine Seated Row more often — 8,631 sessions against 439 for Inverted Row. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
Do One Arm Machine Seated Row and Inverted Row work the same muscles?
Not quite. One Arm Machine Seated Row loads back, traps, and biceps, and Inverted Row loads back, chest, and biceps.
What equipment do One Arm Machine Seated Row and Inverted Row need?
One Arm Machine Seated Row needs a machine, and Inverted Row needs a machine.
Which is easier to start with?
One Arm Machine Seated Row is the easier place to start. Move to Inverted Row once your form holds up.
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