Rack Pull vs Standing Cable Row
Which one fits your Back workout plan?
Contents
Standing Cable Row is the easier place to start — difficulty 2 of 5 vs 5. Compare Back form cues and when to progress.
Compare the benefits of Rack Pull and Standing Cable Row and pick the one that fits your Back workout.
Rack Pull vs Standing Cable 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 657 for Standing Cable Row.
What most people do isn't always what fits you. Rack Pull and Standing 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 Rack Pull and Standing Cable Row Differ
| What differs | Rack Pull | Standing Cable Row |
|---|---|---|
| Equipment | a barbell | a machine |
| Difficulty | 5 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 766 sessions | 657 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 Standing Cable Row
Standing Cable Row Muscles Worked: Back
Form
- 1. As you gather your shoulder blades, naturally pull your arms back.
- 2. Pull until the grip touches your abdomen.
- 3. Return to the starting position by straightening your back and fully extending your elbows.
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.
- 3. Please stabilize your waist so it doesn't move back and forth.
For a full Standing Cable Row guide with alternatives and benefits, see the Standing Cable Row exercise guide.
Frequently Asked Questions
Which is better for Back, Rack Pull or Standing 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 Rack Pull and Standing Cable Row need?
Rack Pull needs a barbell, and Standing Cable Row needs a machine.
Which is easier to start with?
Standing Cable Row is the easier place to start. Move to Rack Pull once your form holds up.
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