Seated Row vs Archer Pull Up
Which one fits your Back workout plan?
Contents
Planfit users log Seated Row more often — 296 sessions vs 11. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Seated Row and Archer Pull Up and pick the one that fits your Back workout.
Seated Row vs Archer Pull Up: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Seated Row more often — 296 sessions compared to 11 for Archer Pull Up.
What most people do isn't always what fits you. Seated Row and Archer Pull Up 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 and Archer Pull Up Differ
| What differs | Seated Row | Archer Pull Up |
|---|---|---|
| Equipment | bodyweight only | a pull-up bar |
| Difficulty | 2 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 296 sessions | 11 sessions |
How to Do Seated Row
Seated Row Muscles Worked: Back
Form
- 1. Please pull your elbow to brush past your side.
- 2. Please return to the starting position while maintaining strength in your back.
Coach's Tips
- 1. Please keep your chest open so that your shoulders do not hunch forward.
- 2. Engage your core to prevent your back from rounding.
For a full Seated Row guide with alternatives and benefits, see the Seated Row exercise guide.
How to Do Archer Pull Up
Archer Pull Up Muscles Worked: Back
Form
- 1. Pull the bar towards your chest while applying strength to one bicep to hold, and push the bar with the other side.
- 2. Slowly return to the starting position with your chest relaxed.
- 3. Please do the same on the opposite side.
Coach's Tips
- 1. Please be careful not to lose your starting position when you come down.
- 2. Please make sure your back does not bend excessively.
- 3. Please be careful not to use momentum.
For a full Archer Pull Up guide with alternatives and benefits, see the Archer Pull Up exercise guide.
Frequently Asked Questions
Which is better for Back, Seated Row or Archer Pull Up?
Planfit users log Seated Row more often — 296 sessions against 11 for Archer Pull Up. 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 and Archer Pull Up need?
Seated Row needs bodyweight only, and Archer Pull Up needs a pull-up bar.
Which is easier to start with?
Seated Row is the easier place to start. Move to Archer Pull Up once your form holds up.
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