Seated Row vs Bench Pull Up
Maximizing Your Back Workout Plan
Contents
Planfit users log Seated Row more often — 296 sessions vs 53. Compare Back form, muscles worked, and when to use each.
Customize Your Back Workout: Explore the Benefits of Seated Row and Bench Pull Up for Better Comparison.
Planfit Users' Choice about Seated Row vs Bench Pull Up : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Seated Row more often — 296 sessions compared to 53 for Bench Pull Up.
Popularity is not the whole answer. Seated Row and Bench Pull Up 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 and Bench Pull Up Differ
| What differs | Seated Row | Bench Pull Up |
|---|---|---|
| Equipment | bodyweight only | a pull-up bar |
| Difficulty | 2 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 296 sessions | 53 sessions |
How to 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 Comment
- 1. Please keep your chest open so that your shoulders do not hunch forward.
- 2. Engage your core to prevent your back from rounding.
If you want to know a detailed guide to Seated Row, alternative exercises, and its benefits, check it out here. Check out the Seated Row Guide page of our blog!
How to Bench Pull Up
Bench Pull Up muscles worked: Back
Form
- 1. Please pull your arms until your chest touches the bar.
- 2. While bringing your shoulder blades together, gently pull your arms.
- 3. With your chest relaxed, slowly return to the starting position.
Coach's Comment
- 1. Please be careful not to lose your starting position when you come down.
- 2. Please rise using the strength of your shoulder blades, not your arms.
If you want to know a detailed guide to Bench Pull Up, alternative exercises, and its benefits, check it out here. Check out the Bench Pull Up Guide page of our blog!
Frequently Asked Questions
Which is better for Back, Seated Row or Bench Pull Up?
Planfit users log Seated Row more often — 296 sessions against 53 for Bench 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 Bench Pull Up need?
Seated Row needs bodyweight only, and Bench Pull Up needs a pull-up bar.
Which is easier to start with?
Bench Pull Up is the easier place to start. Move to Seated Row once your form holds up.
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