One Arm Seated Cable Row vs Bench Pull Up
Maximizing Your Back Workout Plan
Contents
Planfit users log One Arm Seated Cable Row more often — 2,736 sessions vs 53. Compare Back form, muscles worked, and when to use each.
Customize Your Back Workout: Explore the Benefits of One Arm Seated Cable Row and Bench Pull Up for Better Comparison.
Planfit Users' Choice about One Arm Seated Cable Row vs Bench Pull Up : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log One Arm Seated Cable Row more often — 2,736 sessions compared to 53 for Bench Pull Up.
Popularity is not the whole answer. One Arm Seated Cable Row and Bench Pull Up 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 Seated Cable Row and Bench Pull Up Differ
| What differs | One Arm Seated Cable Row | Bench Pull Up |
|---|---|---|
| Equipment | a machine | a pull-up bar |
| One side at a time | Yes | No |
| Difficulty | 2 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 2,736 sessions | 53 sessions |
How to One Arm Seated Cable Row
One Arm Seated Cable Row muscles worked: Back
Form
- 1. While gathering your shoulder blades, naturally pull your arms back.
- 2. Pull until your elbows are vertical.
- 3. With your back straight, fully extend your elbows 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 open to prevent your back from rounding.
- 3. Please stabilize your back so it doesn't move back and forth.
If you want to know a detailed guide to One Arm Seated Cable Row, alternative exercises, and its benefits, check it out here. Check out the One Arm Seated Cable Row Guide page of our blog!
How to Bench Pull Up
Bench Pull Up muscles worked: Back
Form
- 1. Please pull your arms until your chest touches the bar.
- 2. While bringing your shoulder blades together, gently pull your arms.
- 3. With your chest relaxed, slowly return to the starting position.
Coach's Comment
- 1. Please be careful not to lose your starting position when you come down.
- 2. Please rise using the strength of your shoulder blades, not your arms.
If you want to know a detailed guide to Bench Pull Up, alternative exercises, and its benefits, check it out here. Check out the Bench Pull Up Guide page of our blog!
Frequently Asked Questions
Which is better for Back, One Arm Seated Cable Row or Bench Pull Up?
Planfit users log One Arm Seated Cable Row more often — 2,736 sessions against 53 for Bench Pull Up. 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 Seated Cable Row and Bench Pull Up need?
One Arm Seated Cable Row needs a machine, and Bench Pull Up needs a pull-up bar.
Which is easier to start with?
Bench Pull Up is the easier place to start. Move to One Arm Seated Cable Row once your form holds up.
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