Seated Row Machine vs Prone T Raise
Which one fits your Back workout plan?
Contents
Planfit users log Seated Row Machine more often — 16,586 sessions vs 682. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Seated Row Machine and Prone T Raise and pick the one that fits your Back workout.
Seated Row Machine vs Prone T Raise: 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 682 for Prone T Raise.
What most people do isn't always what fits you. Seated Row Machine and Prone T 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 Row Machine and Prone T Raise Differ
| What differs | Seated Row Machine | Prone T Raise |
|---|---|---|
| Muscles worked | back, traps, and biceps | traps and rear delts |
| Equipment | a machine | bodyweight only |
| Difficulty | 1 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 16,586 sessions | 682 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 Prone T Raise
Prone T Raise Muscles Worked: Back
Form
- 1. Please fold your shoulder blades and lift your arms.
- 2. Slowly lower your arms and return to the starting position.
Coach's Tips
- Please be careful not to raise your trapezius muscles.
For a full Prone T Raise guide with alternatives and benefits, see the Prone T Raise exercise guide.
Frequently Asked Questions
Which is better for Back, Seated Row Machine or Prone T Raise?
Planfit users log Seated Row Machine more often — 16,586 sessions against 682 for Prone T Raise. 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 Prone T Raise work the same muscles?
Not quite. Seated Row Machine loads back, traps, and biceps, and Prone T Raise loads traps and rear delts.
What equipment do Seated Row Machine and Prone T Raise need?
Seated Row Machine needs a machine, and Prone T Raise needs bodyweight only.
Which is easier to start with?
Seated Row Machine is the easier place to start. Move to Prone T Raise once your form holds up.
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