One Arm Machine Seated Row vs Superman Row
Which one fits your Back workout plan?
Contents
Planfit users log One Arm Machine Seated Row more often — 8,631 sessions vs 2,116. Compare Back form, muscles worked, and when to use each.
Compare the benefits of One Arm Machine Seated Row and Superman Row and pick the one that fits your Back workout.
One Arm Machine Seated Row vs Superman 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 2,116 for Superman Row.
What most people do isn't always what fits you. One Arm Machine Seated Row and Superman 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 Superman Row Differ
| What differs | One Arm Machine Seated Row | Superman Row |
|---|---|---|
| Equipment | a machine | bodyweight only |
| One side at a time | Yes | No |
| Difficulty | 1 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 8,631 sessions | 2,116 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 Superman Row
Superman Row Muscles Worked: Back
Form
- 1. Lift your chest and head while pulling your arms towards your collarbone.
- 2. Extend your arms forward and return to the starting position.
Coach's Tips
- Please be careful not to strain and lift your upper body.
For a full Superman Row guide with alternatives and benefits, see the Superman Row exercise guide.
Frequently Asked Questions
Which is better for Back, One Arm Machine Seated Row or Superman Row?
Planfit users log One Arm Machine Seated Row more often — 8,631 sessions against 2,116 for Superman Row. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do One Arm Machine Seated Row and Superman Row need?
One Arm Machine Seated Row needs a machine, and Superman Row needs bodyweight only.
Which is easier to start with?
One Arm Machine Seated Row is the easier place to start. Move to Superman Row once your form holds up.
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