Rack Pull vs One Arm Machine Seated Row
Which one fits your Back workout plan?
Contents
Planfit users log One Arm Machine Seated Row more often — 8,631 sessions vs 766. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Rack Pull and One Arm Machine Seated Row and pick the one that fits your Back workout.
Rack Pull vs One Arm Machine Seated 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 766 for Rack Pull.
What most people do isn't always what fits you. Rack Pull and One Arm Machine Seated Row differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Rack Pull and One Arm Machine Seated Row Differ
| What differs | Rack Pull | One Arm Machine Seated Row |
|---|---|---|
| Equipment | a barbell | a machine |
| One side at a time | No | Yes |
| Difficulty | 5 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 766 sessions | 8,631 sessions |
How to Do Rack Pull
Rack Pull Muscles Worked: Back
Form
- 1. Please pull the barbell towards your belly button so that it can go up vertically.
- 2. While gathering your shoulder blades, naturally pull your elbows and hands.
- 3. While supporting the weight with your back strength, slowly lower the barbell onto the rack.
Coach's Tips
- 1. Please be careful not to let your elbows flare out.
- 2. Please be careful not to overly straighten your back or move it up and down.
- 3. Engage your core to prevent your back from rounding.
For a full Rack Pull guide with alternatives and benefits, see the Rack Pull exercise guide.
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.
Frequently Asked Questions
Which is better for Back, Rack Pull or One Arm Machine Seated Row?
Planfit users log One Arm Machine Seated Row more often — 8,631 sessions against 766 for Rack Pull. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Rack Pull and One Arm Machine Seated Row need?
Rack Pull needs a barbell, and One Arm Machine Seated Row needs a machine.
Which is easier to start with?
One Arm Machine Seated Row is the easier place to start. Move to Rack Pull once your form holds up.
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