One Arm Seated Cable Row vs Neutral Grip Seated Cable Row
Which one fits your Back workout plan?
Contents
One Arm Seated Cable Row and Neutral Grip Seated Cable Row are close in use — 2,736 vs 2,241 sessions logged. What separates them is Back loading and form.
Compare the benefits of One Arm Seated Cable Row and Neutral Grip Seated Cable Row and pick the one that fits your Back workout.
One Arm Seated Cable Row vs Neutral Grip Seated Cable Row: Which Do Planfit Users Choose?
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 2,241 for Neutral Grip Seated Cable Row.
What most people do isn't always what fits you. One Arm Seated Cable Row and Neutral Grip Seated Cable 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 Seated Cable Row and Neutral Grip Seated Cable Row Differ
| What differs | One Arm Seated Cable Row | Neutral Grip Seated Cable Row |
|---|---|---|
| One side at a time | Yes | No |
| Difficulty | 2 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 2,736 sessions | 2,241 sessions |
How to Do 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 Tips
- 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.
For a full One Arm Seated Cable Row guide with alternatives and benefits, see the One Arm Seated Cable Row exercise guide.
How to Do Neutral Grip Seated Cable Row
Neutral Grip Seated Cable Row Muscles Worked: Back
Form
- 1. Pull your arms back naturally while gathering your shoulder blades.
- 2. Pull until the grip touches your abdomen.
- 3. Return to the starting position with your back straight and your elbows fully extended.
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.
- 3. Please stabilize your back so it doesn't move back and forth.
For a full Neutral Grip Seated Cable Row guide with alternatives and benefits, see the Neutral Grip Seated Cable Row exercise guide.
Frequently Asked Questions
Which is better for Back, One Arm Seated Cable Row or Neutral Grip 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 Seated Cable Row and Neutral Grip Seated Cable Row need?
One Arm Seated Cable Row needs a machine, and Neutral Grip Seated Cable Row needs a machine.
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