Pull Up vs Seated Row Machine
Which one fits your Back workout plan?
Contents
Seated Row Machine is the easier place to start — difficulty 1 of 5 vs 4. Compare Back form cues and when to progress.
Compare the benefits of Pull Up and Seated Row Machine and pick the one that fits your Back workout.
Pull Up vs Seated Row Machine: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Seated Row Machine more often — 16,586 sessions compared to 15,437 for Pull Up.
What most people do isn't always what fits you. Pull Up and Seated Row Machine differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Pull Up and Seated Row Machine Differ
| What differs | Pull Up | Seated Row Machine |
|---|---|---|
| Equipment | a pull-up bar | a machine |
| Difficulty | 4 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 15,437 sessions | 16,586 sessions |
How to Do Pull Up
Pull Up Muscles Worked: Back
Form
- 1. Please pull your arms back until your chest touches the bar.
- 2. While bringing your shoulder blades together, gently pull your arms back.
- 3. Slowly return to the starting position while keeping your chest relaxed.
Coach's Tips
- 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.
For a full Pull Up guide with alternatives and benefits, see the Pull Up exercise guide.
How to Do Seated Row Machine
Seated Row Machine Muscles Worked: Back
Form
- 1. While gathering your shoulder blades, naturally pull your arms.
- 2. Pull until your elbows are vertical.
- 3. Return to the starting position by fully extending your elbows while keeping your back straight.
Coach's Tips
- 1. Please be careful not to let your elbows flare out.
- 2. Please keep your chest open to avoid bending your waist.
For a full Seated Row Machine guide with alternatives and benefits, see the Seated Row Machine exercise guide.
Frequently Asked Questions
Which is better for Back, Pull Up or Seated Row Machine?
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 Pull Up and Seated Row Machine need?
Pull Up needs a pull-up bar, and Seated Row Machine needs a machine.
Which is easier to start with?
Seated Row Machine is the easier place to start. Move to Pull Up once your form holds up.
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