Seated Cable Row vs Archer Pull Up
Which one fits your Back workout plan?
Contents
Planfit users log Seated Cable Row more often — 52,786 sessions vs 11. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Seated Cable Row and Archer Pull Up and pick the one that fits your Back workout.
Seated Cable Row vs Archer Pull Up: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Seated Cable Row more often — 52,786 sessions compared to 11 for Archer Pull Up.
What most people do isn't always what fits you. Seated Cable Row and Archer Pull Up differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Seated Cable Row and Archer Pull Up Differ
| What differs | Seated Cable Row | Archer Pull Up |
|---|---|---|
| Equipment | a machine | a pull-up bar |
| Difficulty | 2 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 52,786 sessions | 11 sessions |
How to Do Seated Cable Row
Seated Cable Row Muscles Worked: Back
Form
- 1. Pull your arms back naturally while gathering your shoulder blades.
- 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 back.
- 3. Please stabilize your back so it doesn't move back and forth.
For a full Seated Cable Row guide with alternatives and benefits, see the Seated Cable Row exercise guide.
How to Do Archer Pull Up
Archer Pull Up Muscles Worked: Back
Form
- 1. Pull the bar towards your chest while applying strength to one bicep to hold, and push the bar with the other side.
- 2. Slowly return to the starting position with your chest relaxed.
- 3. Please do the same on the opposite side.
Coach's Tips
- 1. Please be careful not to lose your starting position when you come down.
- 2. Please make sure your back does not bend excessively.
- 3. Please be careful not to use momentum.
For a full Archer Pull Up guide with alternatives and benefits, see the Archer Pull Up exercise guide.
Frequently Asked Questions
Which is better for Back, Seated Cable Row or Archer Pull Up?
Planfit users log Seated Cable Row more often — 52,786 sessions against 11 for Archer Pull Up. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Seated Cable Row and Archer Pull Up need?
Seated Cable Row needs a machine, and Archer Pull Up needs a pull-up bar.
Which is easier to start with?
Seated Cable Row is the easier place to start. Move to Archer Pull Up once your form holds up.
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