Seated Cable Row vs Back Lat Pulldown
Which one fits your Back workout plan?
Contents
Planfit users log Seated Cable Row more often — 52,786 sessions vs 1,569. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Seated Cable Row and Back Lat Pulldown and pick the one that fits your Back workout.
Seated Cable Row vs Back Lat Pulldown: 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 1,569 for Back Lat Pulldown.
What most people do isn't always what fits you. Seated Cable Row and Back Lat Pulldown 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 Lat Pulldown Differ
| What differs | Seated Cable Row | Back Lat Pulldown |
|---|---|---|
| Difficulty | 2 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 52,786 sessions | 1,569 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 Lat Pulldown
Back Lat Pulldown Muscles Worked: Back
Form
- 1. Pull your arms back naturally while bringing your shoulder blades together.
- 2. Lower your forearms vertically.
- 3. Pull the bar behind your head.
- 4. Slowly extend your arms and return to the starting position.
Coach's Tips
- 1. Please be careful as fully extending your shoulders and arms may put strain on your shoulders.
- 2. Please be careful not to let your trapezius muscles rise.
- 3. If you feel discomfort in your shoulders, please adjust the width of your grip on the bar.
For a full Back Lat Pulldown guide with alternatives and benefits, see the Back Lat Pulldown exercise guide.
Frequently Asked Questions
Which is better for Back, Seated Cable Row or Back Lat Pulldown?
Planfit users log Seated Cable Row more often — 52,786 sessions against 1,569 for Back Lat Pulldown. 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 Lat Pulldown need?
Seated Cable Row needs a machine, and Back Lat Pulldown needs a machine.
Which is easier to start with?
Back Lat Pulldown is the easier place to start. Move to Seated Cable Row once your form holds up.
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