Seated Cable Row vs Superman Row
Which one fits your Back workout plan?
Contents
Planfit users log Seated Cable Row more often — 52,786 sessions vs 2,116. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Seated Cable Row and Superman Row and pick the one that fits your Back workout.
Seated Cable Row vs Superman 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 2,116 for Superman Row.
What most people do isn't always what fits you. Seated Cable Row and Superman 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 Superman Row Differ
| What differs | Seated Cable Row | Superman Row |
|---|---|---|
| Equipment | a machine | bodyweight only |
| Difficulty | 2 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 52,786 sessions | 2,116 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 Superman Row
Superman Row Muscles Worked: Back
Form
- 1. Lift your chest and head while pulling your arms towards your collarbone.
- 2. Extend your arms forward and return to the starting position.
Coach's Tips
- Please be careful not to strain and lift your upper body.
For a full Superman Row guide with alternatives and benefits, see the Superman Row exercise guide.
Frequently Asked Questions
Which is better for Back, Seated Cable Row or Superman Row?
Planfit users log Seated Cable Row more often — 52,786 sessions against 2,116 for Superman Row. 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 Superman Row need?
Seated Cable Row needs a machine, and Superman Row needs bodyweight only.
Which is easier to start with?
Seated Cable Row is the easier place to start. Move to Superman Row once your form holds up.
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