Seated Cable Row vs Inverted Row
Which one fits your Back workout plan?
Contents
Planfit users log Seated Cable Row more often — 52,786 sessions vs 439. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Seated Cable Row and Inverted Row and pick the one that fits your Back workout.
Seated Cable Row vs Inverted Row: 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 439 for Inverted Row.
What most people do isn't always what fits you. Seated Cable Row and Inverted Row 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 Inverted Row Differ
| What differs | Seated Cable Row | Inverted Row |
|---|---|---|
| Muscles worked | back, traps, and biceps | back, chest, and biceps |
| Machine type | cable-driven | Smith-machine |
| Difficulty | 2 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 52,786 sessions | 439 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 Inverted Row
Inverted Row Muscles Worked: Back
Form
- 1. Pull your arms back naturally while bringing your shoulder blades together.
- 2. Pull until your elbows are vertical.
- 3. While keeping your body in a straight line, slowly extend your arms to return to the starting position.
Coach's Tips
- 1. Be careful not to let the bar of the Smith machine come loose.
- 2. Engage your abs to keep your body in a straight line, making sure your lower back does not arch and your hips do not sag downward.
For a full Inverted Row guide with alternatives and benefits, see the Inverted Row exercise guide.
Frequently Asked Questions
Which is better for Back, Seated Cable Row or Inverted Row?
Planfit users log Seated Cable Row more often — 52,786 sessions against 439 for Inverted Row. Both train Back, so pick the one that matches the equipment you have and the muscles you want to load.
Do Seated Cable Row and Inverted Row work the same muscles?
Not quite. Seated Cable Row loads back, traps, and biceps, and Inverted Row loads back, chest, and biceps.
What equipment do Seated Cable Row and Inverted Row need?
Seated Cable Row needs a machine, and Inverted Row needs a machine.
Which is easier to start with?
Seated Cable Row is the easier place to start. Move to Inverted Row once your form holds up.
Stop Guessing Which One to Do
AI picks your workouts based on your goals, body type, and experience.
