Seated Row vs Butterfly Pull Up
Which one fits your Back workout plan?
Contents
Planfit users log Seated Row more often — 296 sessions vs 14. Compare Back form, muscles worked, and when to use each.
Compare the benefits of Seated Row and Butterfly Pull Up and pick the one that fits your Back workout.
Seated Row vs Butterfly 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 14 for Butterfly Pull Up.
What most people do isn't always what fits you. Seated Row and Butterfly 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 Butterfly Pull Up Differ
| What differs | Seated Row | Butterfly Pull Up |
|---|---|---|
| Equipment | bodyweight only | a pull-up bar |
| Difficulty | 2 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 296 sessions | 14 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 Butterfly Pull Up
Butterfly Pull Up Muscles Worked: Back
Form
- 1. Use the recoil to pull your arms so that your chest touches the bar.
- 2. Pull your arms naturally while squeezing your shoulder blades together.
- 3. Please repeat for the specified number of times.
Coach's Tips
- Please rise using the strength of your shoulder blades instead of your arms.
For a full Butterfly Pull Up guide with alternatives and benefits, see the Butterfly Pull Up exercise guide.
Frequently Asked Questions
Which is better for Back, Seated Row or Butterfly Pull Up?
Planfit users log Seated Row more often — 296 sessions against 14 for Butterfly 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 Butterfly Pull Up need?
Seated Row needs bodyweight only, and Butterfly Pull Up needs a pull-up bar.
Which is easier to start with?
Seated Row is the easier place to start. Move to Butterfly Pull Up once your form holds up.
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