Seated Row Machine vs Superman Row
Which one fits your Back workout plan?
Contents
Planfit users log Seated Row Machine more often — 16,586 sessions vs 2,116. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Seated Row Machine and Superman Row and pick the one that fits your Back workout.
Seated Row Machine vs Superman 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 2,116 for Superman Row.
What most people do isn't always what fits you. Seated Row Machine 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 Row Machine and Superman Row Differ
| What differs | Seated Row Machine | Superman Row |
|---|---|---|
| Equipment | a machine | bodyweight only |
| Difficulty | 1 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 16,586 sessions | 2,116 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 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 Row Machine or Superman Row?
Planfit users log Seated Row Machine more often — 16,586 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 Row Machine and Superman Row need?
Seated Row Machine needs a machine, and Superman Row needs bodyweight only.
Which is easier to start with?
Seated Row Machine is the easier place to start. Move to Superman Row once your form holds up.
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