Seated Row Machine vs Prone W Raise
Maximizing Your Back Workout Plan
Contents
Planfit users log Seated Row Machine more often — 16,586 sessions vs 518. Compare Back form, muscles worked, and when to use each.
Customize Your Back Workout: Explore the Benefits of Seated Row Machine and Prone W Raise for Better Comparison.
Planfit Users' Choice about Seated Row Machine vs Prone W Raise : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Seated Row Machine more often — 16,586 sessions compared to 518 for Prone W Raise.
Popularity is not the whole answer. Seated Row Machine and Prone W Raise differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Seated Row Machine and Prone W Raise Differ
| What differs | Seated Row Machine | Prone W 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 | 518 sessions |
How to 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 Comment
- 1. Please be careful not to let your elbows flare out.
- 2. Please keep your chest open to avoid bending your waist.
If you want to know a detailed guide to Seated Row Machine, alternative exercises, and its benefits, check it out here. Check out the Seated Row Machine Guide page of our blog!
How to 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 Comment
- 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.
If you want to know a detailed guide to Prone W Raise, alternative exercises, and its benefits, check it out here. Check out the Prone W Raise Guide page of our blog!
Frequently Asked Questions
Which is better for Back, Seated Row Machine or Prone W Raise?
Planfit users log Seated Row Machine more often — 16,586 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 Row Machine and Prone W Raise work the same muscles?
Not quite. Seated Row Machine loads back, traps, and biceps, and Prone W Raise loads traps and rear delts.
What equipment do Seated Row Machine and Prone W Raise need?
Seated Row Machine needs a machine, and Prone W Raise needs bodyweight only.
Which is easier to start with?
Seated Row Machine is the easier place to start. Move to Prone W Raise once your form holds up.
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