Rack Pull vs Seated Row
Which one fits your Back workout plan?
Contents
Planfit users log Rack Pull more often — 766 sessions vs 296. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Rack Pull and Seated Row and pick the one that fits your Back workout.
Rack Pull vs Seated Row: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Rack Pull more often — 766 sessions compared to 296 for Seated Row.
What most people do isn't always what fits you. Rack Pull and 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 Seated Row Differ
| What differs | Rack Pull | Seated Row |
|---|---|---|
| Equipment | a barbell | bodyweight only |
| Difficulty | 5 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 766 sessions | 296 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 Seated Row
Seated Row Muscles Worked: Back
Form
- 1. Please pull your elbow to brush past your side.
- 2. Please return to the starting position while maintaining strength in your back.
Coach's Tips
- 1. Please keep your chest open so that your shoulders do not hunch forward.
- 2. Engage your core to prevent your back from rounding.
For a full Seated Row guide with alternatives and benefits, see the Seated Row exercise guide.
Frequently Asked Questions
Which is better for Back, Rack Pull or Seated Row?
Planfit users log Rack Pull more often — 766 sessions against 296 for Seated Row. 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 Seated Row need?
Rack Pull needs a barbell, and Seated Row needs bodyweight only.
Which is easier to start with?
Seated Row is the easier place to start. Move to Rack Pull once your form holds up.
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