Seated Row Machine vs Inverted Row
Which one fits your Back workout plan?
Contents
Planfit users log Seated Row Machine more often — 16,586 sessions vs 439. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Seated Row Machine and Inverted Row and pick the one that fits your Back workout.
Seated Row Machine vs Inverted Row: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Seated Row Machine more often — 16,586 sessions compared to 439 for Inverted Row.
What most people do isn't always what fits you. Seated Row Machine 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 Row Machine and Inverted Row Differ
| What differs | Seated Row Machine | Inverted Row |
|---|---|---|
| Muscles worked | back, traps, and biceps | back, chest, and biceps |
| Machine type | pin-loaded | Smith-machine |
| Difficulty | 1 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 16,586 sessions | 439 sessions |
How to Do Seated Row Machine
Seated Row Machine Muscles Worked: Back
Form
- 1. While gathering your shoulder blades, naturally pull your arms.
- 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 waist.
For a full Seated Row Machine guide with alternatives and benefits, see the Seated Row Machine 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 Row Machine or Inverted Row?
Planfit users log Seated Row Machine more often — 16,586 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 Row Machine and Inverted Row work the same muscles?
Not quite. Seated Row Machine loads back, traps, and biceps, and Inverted Row loads back, chest, and biceps.
What equipment do Seated Row Machine and Inverted Row need?
Seated Row Machine needs a machine, and Inverted Row needs a machine.
Which is easier to start with?
Seated Row Machine is the easier place to start. Move to Inverted Row once your form holds up.
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