Seated Cable Row vs Prone W Raise
Which one fits your Back workout plan?
Contents
Planfit users log Seated Cable Row more often — 52,786 sessions vs 518. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Seated Cable Row and Prone W Raise and pick the one that fits your Back workout.
Seated Cable Row vs Prone W Raise: 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 518 for Prone W Raise.
What most people do isn't always what fits you. Seated Cable Row and Prone W Raise 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 Prone W Raise Differ
| What differs | Seated Cable Row | Prone W Raise |
|---|---|---|
| Muscles worked | back, traps, and biceps | traps and rear delts |
| Equipment | a machine | bodyweight only |
| Difficulty | 2 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 52,786 sessions | 518 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 Prone W Raise
Prone W Raise Muscles Worked: Back
Form
- 1. Fold your shoulder blades and lift your arms.
- 2. Slowly lower your arms and return to the starting position.
Coach's Tips
- 1. Be careful not to let the back of your neck or the tops of your shoulders rise up.
- 2. Keep your shoulders away from your ears and exercise with the feeling of pulling your shoulder blades downward to use your back muscles more precisely.
For a full Prone W Raise guide with alternatives and benefits, see the Prone W Raise exercise guide.
Frequently Asked Questions
Which is better for Back, Seated Cable Row or Prone W Raise?
Planfit users log Seated Cable Row more often — 52,786 sessions against 518 for Prone W Raise. 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 Prone W Raise work the same muscles?
Not quite. Seated Cable Row loads back, traps, and biceps, and Prone W Raise loads traps and rear delts.
What equipment do Seated Cable Row and Prone W Raise need?
Seated Cable Row needs a machine, and Prone W Raise needs bodyweight only.
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