One Arm Seated Cable Row vs Prone W Raise
Maximizing Your Back Workout Plan
Contents
Planfit users log One Arm Seated Cable Row more often — 2,736 sessions vs 518. Compare Back form, muscles worked, and when to use each.
Customize Your Back Workout: Explore the Benefits of One Arm Seated Cable Row and Prone W Raise for Better Comparison.
Planfit Users' Choice about One Arm Seated Cable Row vs Prone W Raise : 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 518 for Prone W Raise.
Popularity is not the whole answer. One Arm Seated Cable Row and Prone W Raise 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 Prone W Raise Differ
| What differs | One Arm Seated Cable Row | Prone W Raise |
|---|---|---|
| Muscles worked | back, traps, and biceps | traps and rear delts |
| Equipment | a machine | bodyweight only |
| One side at a time | Yes | No |
| Difficulty | 2 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 2,736 sessions | 518 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 Prone W Raise
Prone W Raise muscles worked: Back
Form
- 1. Fold your shoulder blades and lift your arms.
- 2. Slowly lower your arms and return to the starting position.
Coach's Comment
- 1. Be careful not to let the back of your neck or the tops of your shoulders rise up.
- 2. Keep your shoulders away from your ears and exercise with the feeling of pulling your shoulder blades downward to use your back muscles more precisely.
If you want to know a detailed guide to Prone W Raise, alternative exercises, and its benefits, check it out here. Check out the Prone W Raise Guide page of our blog!
Frequently Asked Questions
Which is better for Back, One Arm Seated Cable Row or Prone W Raise?
Planfit users log One Arm Seated Cable Row more often — 2,736 sessions against 518 for Prone W Raise. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
Do One Arm Seated Cable Row and Prone W Raise work the same muscles?
Not quite. One Arm Seated Cable Row loads back, traps, and biceps, and Prone W Raise loads traps and rear delts.
What equipment do One Arm Seated Cable Row and Prone W Raise need?
One Arm Seated Cable Row needs a machine, and Prone W Raise needs bodyweight only.
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