Seated Cable Row vs Inverted Row
Maximizing 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.
Customize Your Back Workout: Explore the Benefits of Seated Cable Row and Inverted Row for Better Comparison.
Planfit Users' Choice about Seated Cable Row vs Inverted Row : Which is Better?
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.
Popularity is not the whole answer. Seated Cable Row and Inverted Row differ in the muscles they load, 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 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 Comment
- 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.
If you want to know a detailed guide to Seated Cable Row, alternative exercises, and its benefits, check it out here. Check out the Seated Cable Row Guide page of our blog!
How to 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 Comment
- 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.
If you want to know a detailed guide to Inverted Row, alternative exercises, and its benefits, check it out here. Check out the Inverted Row Guide page of our blog!
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.
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