Seated Cable Row vs Ring Pull Up
Which one fits your Back workout plan?
Contents
Planfit users log Seated Cable Row more often — 52,786 sessions vs 4. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Seated Cable Row and Ring Pull Up and pick the one that fits your Back workout.
Seated Cable Row vs Ring Pull Up: 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 4 for Ring Pull Up.
What most people do isn't always what fits you. Seated Cable Row and Ring Pull Up 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 Ring Pull Up Differ
| What differs | Seated Cable Row | Ring Pull Up |
|---|---|---|
| Equipment | a machine | bodyweight only |
| Difficulty | 2 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 52,786 sessions | 4 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 Ring Pull Up
Ring Pull Up Muscles Worked: Back
Form
- 1. Pull your arms to bring your chest closer to the ring.
- 2. While gathering your shoulder blades inward and downward, naturally pull your arms.
- 3. Open your chest and slowly return to the starting position.
Coach's Tips
- 1. Maintain your posture so it doesn't get disrupted when you come down.
- 2. Go up with the feeling of moving your shoulder blades rather than using your arm strength.
For a full Ring Pull Up guide with alternatives and benefits, see the Ring Pull Up exercise guide.
Frequently Asked Questions
Which is better for Back, Seated Cable Row or Ring Pull Up?
Planfit users log Seated Cable Row more often — 52,786 sessions against 4 for Ring Pull Up. 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 Ring Pull Up need?
Seated Cable Row needs a machine, and Ring Pull Up needs bodyweight only.
Which is easier to start with?
Seated Cable Row is the easier place to start. Move to Ring Pull Up once your form holds up.
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