Seated Cable Row vs Back Extension Machine
Which one fits your Back workout plan?
Contents
Planfit users log Seated Cable Row more often — 52,786 sessions vs 334. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Seated Cable Row and Back Extension Machine and pick the one that fits your Back workout.
Seated Cable Row vs Back Extension Machine: 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 334 for Back Extension Machine.
What most people do isn't always what fits you. Seated Cable Row and Back Extension Machine 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 Back Extension Machine Differ
| What differs | Seated Cable Row | Back Extension Machine |
|---|---|---|
| Machine type | cable-driven | pin-loaded |
| Difficulty | 2 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 52,786 sessions | 334 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 Back Extension Machine
Back Extension Machine Muscles Worked: Back
Form
- 1. Please push the equipment using your core strength.
- 2. Please return to the starting position while maintaining core strength to avoid bending your waist.
Coach's Tips
- 1. Please be careful not to lose tension in your core throughout the exercise.
- 2. Please keep your chest open to avoid rounding your back.
For a full Back Extension Machine guide with alternatives and benefits, see the Back Extension Machine exercise guide.
Frequently Asked Questions
Which is better for Back, Seated Cable Row or Back Extension Machine?
Planfit users log Seated Cable Row more often — 52,786 sessions against 334 for Back Extension Machine. 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 Back Extension Machine need?
Seated Cable Row needs a machine, and Back Extension Machine needs a machine.
Which is easier to start with?
Seated Cable Row is the easier place to start. Move to Back Extension Machine once your form holds up.
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