Seated Cable Row vs Assisted Chin Up
Which one fits your Back workout plan?
Contents
Planfit users log Seated Cable Row more often — 52,786 sessions vs 733. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Seated Cable Row and Assisted Chin Up and pick the one that fits your Back workout.
Seated Cable Row vs Assisted Chin 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 733 for Assisted Chin Up.
What most people do isn't always what fits you. Seated Cable Row and Assisted Chin 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 Assisted Chin Up Differ
| What differs | Seated Cable Row | Assisted Chin Up |
|---|---|---|
| Machine type | cable-driven | pin-loaded |
| Difficulty | 2 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 52,786 sessions | 733 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 Assisted Chin Up
Assisted Chin Up Muscles Worked: Back
Form
- 1. Please pull your arms back until your chest touches the bar.
- 2. While bringing your shoulder blades together, naturally pull your arms back.
- 3. Slowly return to the starting position with your chest relaxed.
Coach's Tips
- 1. Please be careful not to lose your starting position when you come down.
- 2. Please go up using the strength of your shoulder blades, not your arms.
For a full Assisted Chin Up guide with alternatives and benefits, see the Assisted Chin Up exercise guide.
Frequently Asked Questions
Which is better for Back, Seated Cable Row or Assisted Chin Up?
Planfit users log Seated Cable Row more often — 52,786 sessions against 733 for Assisted Chin 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 Assisted Chin Up need?
Seated Cable Row needs a machine, and Assisted Chin Up needs a machine.
Which is easier to start with?
Assisted Chin Up is the easier place to start. Move to Seated Cable Row once your form holds up.
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